Napping 101: The Benefits, Dos + Don’ts Of Mid-Day Snoozing
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Do you find yourself feeling drowsy in the afternoon? Or maybe all day long? Statistically, there’s a good chance you answered yes, since the CDC reports that one in three adults don’t get enough sleep. If you chronically don’t get enough sleep at night, it is important to find ways to improve that. Getting good sleep on a regular basis is linked to better physical and mental health, says the National Institute of Health. That said, naps can provide their own immediate and short-term benefits that are not to be overlooked.
You’ve probably noticed that after a short nap, you feel more alert, more focused and even make fewer mistakes. That’s because naps are restorative. Sanctioned nap time really shouldn’t have stopped in kindergarten if you ask us. Many major companies even agree, like Google, who provides their employees with nap pods for in-office snoozing. Hootsuite, Zappos and Procter & Gamble reportedly provide similar apparatuses to their staff. Taking a brief break from wakefulness can provide major benefits.
If you’re looking to experience a bit more Zen energy in your days, naps can help with that, too. Research from the journal Personality and Individual Differences found that people are less impulsive and bothered by frustrating events after a nap. So consider squeezing in a nap before meeting with that in-law or coworker that gets under your skin.
It’s clear that naps provide diverse and plentiful perks. But, how long should you nap? And what time? Not all naps are created equal. Here’s your guide to napping like a pro.
How Long Should You Nap?
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While it can be tempting to shut the blinds of your office door and doze off for an hour after lunch, that might not be the best idea. Experts at Sleep Foundation suggest keeping naps to 20 to 30 minutes tops. Sleeping longer can leave you feeling groggy, and that’s because at around the hour mark of sleeping, the brain enters what is known as “slow-wave” sleep. If you wake up just after entering that, you can feel drowsy. That 20 to 30-minute mark, however, provides just enough sleep to help you wake up feeling refreshed, without having to fall into a deep sleep.
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What Time Should You Nap?
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If you find your eyes feeling heavy after lunchtime, it’s not just that burrito bowl you had – alertness tends to drop between 1 p.m. and 3 p.m. for most. This is also the optimal time to squeeze in a nap. Taking one much later than 3 p.m. could interfere with your regular sleep schedule. (Pro tip: if you take an hour lunch break, dedicate 30 minutes to eating and 30 minutes to slumber to return to work feeling fully energized).
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Why Do You Nap?
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Daily naps can help you maximize your energy and productivity. However, it’s important to pay attention to why you nap. In a survey reported on in Sleep Foundation, 72 percent of respondents said they nap because they feel tired. However, 23.1 percent say they have no control over their naps. In other words, they just pass out – even if they don’t mean to.
If you fall into the former category, that’s relatively “normal” and healthy. However, if you fall into the second category, that could be a sign that you are chronically sleep-deprived – and that’s important to address. A healthy nap is intentional – not something that occurs against your will. A “good” nap means you notice yourself feeling a bit tired, and you intentionally lie down to nap for a set period of time. But, if you had to, you could power through with another cup of coffee or a snack.
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Let’s Stop The Stigma
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In several other cultures, it’s quite common to see people taking afternoon naps. But in America – a society fueled by productivity, capitalism and that go-go-go mindset – taking a nap is still seen as “lazy.” And that’s damaging.
If we’re going to move more towards putting well-being before achievement, we have to remove the stigma around napping, because getting enough rest is critical to physical, emotional and mental well-being. Furthermore, practically speaking, taking a quick snooze during the day is the opposite of lazy, because it gives a person more energy to do more and better quality work after they wake up.
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