Impact of Napping Duration on Nighttime Sleep Quality
Breezing Through Your Siesta: How to Master the Art of Perfect Napping
Need a quick zzZ for the afternoon? Not all naps are created equal, with some rejuvenating and others leaving you feeling groggier than before. That's why we've tapped experts to guide you through the dos and don'ts of taking a rejuvenating nap without messing up your nighttime sleep schedule.
- Major Allison Brager, Neuroscientist and former deputy chief science officer at the U.S. Army John F. Kennedy Special Warfare Center and School
- Carolyn D'Ambrosio, MD, FCCP, Pulmonary, critical care, and sleep physician with Brigham and Women's Hospital and former associate professor of pulmonary medicine at Yale University School of Medicine
Duration Matters: A Guide to Nap Times
A well-timed nap can do wonders for your mental and physical health. So, how long should you snooze for?
- A brief 20-minute cat nap (yes, set an alarm!) is perfect to refresh your energy levels without venturing into the deeper stages of sleep. This ensures you'll wake up alert and not disrupt your nighttime sleep.
- While naps lasting over 30 minutes can make you feel sluggish or impaired, an extended 90-minute nap, if you're a shift or emergency worker, can offer advantages. Think of it as catching up on a lost Zzz. During this time, your body can cycle through a complete sleep cycle, providing notable benefits.
- In a study of male athletes, 90-minute naps were found to be more beneficial than 40-minute naps for improving alertness, physical performance, mood, and reducing feelings of fatigue.
When Naps Work Wonders
Timing your snooze right can help you conquer those afternoon slumps. Here are a few reasons why napping effectively enhances your overall health:
A Better Mood
A good old-fashioned nap can help brighten your mood and recharge your batteries. So, next time you're feeling overwhelmed or stressed, consider a quick cat nap to reset your brain and start fresh.
Supercharged Performances
Master the art of napping, and you'll find yourself more alert, focused, and ready to seize the day. "Napping improves most, if not all, aspects of physical and cognitive performance," says Major Allison Brager.
Heart Health
Regular napping can even improve your heart health. Research suggests that people who nap occasionally are less likely to experience cardiovascular events like a heart attack, but the findings aren't consistent across studies.
Boosted Energy Levels
Napping can rejuvenate night-shift workers or parents who struggle with fragmented sleep due to caring for an infant.
Napping Like a Pro: Top Tips to Master the Art
To elevate your nap game and minimize any negative effects on your nighttime sleep, here's what our experts recommend:
Decide on Your Purpose
If you're consistently well-rested, there's no need for a siesta. However, if you find yourself struggling to stay awake during the day, ask yourself if you're getting a good night's sleep. If not, a nap might be just what you need.
Siesta Early
If you decide a nap is a good idea, the best time to cat nap is during the early afternoon. Avoid napping too close to bedtime, as it can interfere with your nighttime sleep and leave you feeling groggy.
Coffee Time
A "coffee nap" involves consuming caffeine before taking a nap. The caffeine kicks in by the time you wake up, assisting in perking you up more quickly.
Create a Relaxing Environment
Maximize your nap's benefits by ensuring your siesta spot is both quiet and conducive to sleep. Once you're in the zone, close your eyes and let your mind drift.
When to Rethink the Nap
If you find yourself sleeping a lot during the day, even when you're well-rested, it might be a clue that something's amiss. Long or frequent napping can indicate underlying sleep problems like obstructive sleep apnea or mental health issues, so don't hesitate to consult your healthcare provider if you have concerns.
And remember, no matter how enticing the concept of napping several times throughout the day to supercharge your productivity might seem, it's a myth. Your body works best with consistent sleep patterns, so stick to one or two naps at most to keep your energy levels up and your nighttime sleep intact.
2024 Sleep Awards: The Best Sleep Aids for a Perfect Snooze: Sheets, Pillows, Apps, and Earplugs
- A quick 20-minute nap, as guided by neuroscientist Major Allison Brager, can refreshen your energy levels without affecting your nighttime sleep.
- A 90-minute nap, as supported by Dr. Carolyn D'Ambrosio, can help rejuvenate shift or emergency workers, offering potential benefits by cycling through a complete sleep cycle.
- A well-timed nap, preferably in the early afternoon, can enhance your mood, physical performance, and focus, according to Major Allison Brager.
- Creating a relaxing environment for your nap can maximize its benefits, as suggested by our sleep and wellness experts.
- When you consistently nap a lot during the day, especially when well-rested, it may indicate underlying sleep problems or mental health issues, requiring a consultation with your healthcare provider.
- Following the science-backed guidelines for napping can help maintain a balanced sleep schedule and prevent grogginess, adding to your overall health and wellness.