The Art of Napping

Slowly open up your eyes, take a deep breath. Stretch out your arms, and sense the pressure relieved in your temples. Your day has been given a second burst of life. 

Waking up refreshed from a nap is one of the real pleasures of life. For young children, habitual napping is considered an integral part of sleep. But what about adults? Could the pleasant afternoon nap have necessary health benefits for us, too? 

Sleep & good health

In the United States, nearly one in three adults do not get enough good sleep, according to the Center for Disease Control (CDC.) Not getting enough adequate sleep increases a person’s risk of a myriad of chronic diseases and conditions like heart disease, obesity, depression and type 2 diabetes, and cognitive decline which increases the potential for getting into accidents, including car crashes. 

Getting the adequate quantity and quality of sleep means making enough time for good rest, and being able to sleep deeply. Good sleep improves people’s mood, brain performance, and overall health. It’s a biological necessity. But what if you don’t get enough sleep at night? Could taking a nap during the day help the body function better? 

Napping on the sleep cycle

The U.S.-based National Library of Medicine conducted a study in 2010 on napping which found that naps can indeed improve cognitive performance and reduce sleepiness. Naps which are between 5-15 minutes were shown to be beneficial almost immediately after the nap, with positive effects lasting between 1-3 hours after the nap. 

A Canadian-based website called Sleep On It describes how the duration of a nap related to a full sleep cycle (light sleep, deep sleep, REM sleep) can drastically impact your day. As the study said, the short power-nap which only consists of light sleep is optimal for an energy boost without affecting your sleep at night. However, for individuals who need to compensate for a bad night’s sleep, a nap of 90 minutes gives people enough time to complete an entire sleep cycle. The 30-60 minute nap, however, can lead to “sleep inertia” which can be a mixed bag of emotional and cognitive discomfort for some, and an extended period of energy for others.

The National Library of Medicine study showed that the timing of naps is important in terms of overall health benefits. Early afternoon was shown as the best time, and individuals who had a consistent habit of napping reaped greater benefits than those who only intermittently napped. However, it depends on your work schedule and sleep schedule as to when it’s best for you to take a nap.

Napping & memory 

Studies have shown that napping during the day benefits an individual’s memory. A 2020 research study from the National Library of Medicine found that both individuals who have a habit of napping in the afternoon every day, and people who nap occasionally in the afternoon, both showed signs of improved memory function. The study found that for habitual nappers, performing a memory task after a nap was especially beneficial, since they would have otherwise suffered a cognitive decline without a nap.

Sleep On It also notes that for students, taking a nap immediately after learning can help lead to better long-term retention of information. Napping can improve a person’s ability to learn new things, solve problems, and give people more creative energy. 

Mental and physical effects of napping

Sleep has significant effects on our mental and physical health. A long-term deficiency in sleep contributes to many psychological and mood disturbances in addition to many physical problems. Taking a nap during the day can help to regulate emotions, improve mood, and reduce stress. 

Taking a nap during the day helps our physical health as well. Naps often help relieve stress that causes headaches, and can strengthen the immune system. The risks of diabetes, cardiovascular disease and other major illnesses decrease as individuals get better sleep. 

Ultimately, naps decrease “sleep pressure” which builds up during the day. Naps can help improve our alertness and concentration throughout the day. Something to keep in mind, however, is that individuals who have chronic insomnia are not generally recommended to nap. Excessive sleepiness may indicate an underlying health problem. 

Senior naps

Seniors often have trouble sleeping through the night, because as people age, nighttime sleep can become more fragmented, shorter and lighter. This 2016 CDC study says 26% of seniors age 65-74, and 23% of seniors 75+ do not get sufficient sleep. Naps can be very beneficial for seniors, and improve their mental and physical health, and overall quality of life, according to this 2019 study by the National Library of Medicine.

Culture of napping 

What is the art of the perfect nap? Sleep On It dedicated an interesting page to the culture of napping, which, around the world, has long been practiced. In Italy, the afternoon nap is known as the riposo, and in Spain and some Latin American countries, a siesta marks the hours between 2-5pm of afternoon sleep. The afternoon nap oftentimes originated in warmer climates, where workers needed to rest to avoid the hottest hours of the day. 

Napping culture has changed throughout the years with the onset of a more globalized work culture, and in some places, the formalized siesta, which would result in workplaces closing in the afternoon, has been done away with. However in other cultures, like Japan, workers taking a short nap in workplaces or in public “pods” is known as inemuri or “sleep when present.” Rather than the siesta being seen as a hindrance to the workflow, in Japan, the short nap is seen as a sign of hard work. 

This trend of workplace naps has become popular in companies throughout the world, with many variations in pod sleeping. Products related to napping have cropped up as well, including the ostrich pillow, which blocks out light and sound and can be taken to places where a space for napping is not available. 

Nap journal 

As with any new habit, it may be beneficial for individuals just beginning the habit of taking naps to write down the time, duration, and how they feel before and after napping. Not every person will feel the same after taking a nap, and it’s important to do what’s right for your body.