But instead of using those few minutes for afternoon coffee, it may be more beneficial to take an afternoon nap. If you have an extra minutes to spare, taking a power nap can make you feel rejuvenated and give you the energy to finish your day. Power naps are sleep, but for a short amount of time. When you take a power nap, you wake up before deep sleep even begins and remain in the lighter stages of sleep. This helps prevent the groggy, post-nap feeling many of us can relate to.
There are benefits of short power naps, minute naps, and naps that are an hour or longer. Once we sleep for more than thirty minutes we begin to enter deep sleep. Waking from a nap this length may help us improve memory, decision-making, and creativity, but will most likely leave us feeling groggy and sluggish. Also, it may take just as long to even feel rested from a nap longer than 30 minutes.
The National Sleep Foundation published evidence-based sleep recommendations by age. These outline the total recommended hours of sleep per day and are meant to include both nighttime sleep and daytime naps. While research shows trends in the effects of napping, every individual is different. If you have questions about your sleep patterns, speak with a doctor or sleep expert.
Taking naps can help children get sufficient sleep. Researchers have studied naps in children from infancy to adolescence:. Many of the positive effects seen in children who nap are also found in young adults. Napping in early adulthood can alleviate sleepiness and improve cognitive performance and emotion regulation. Employment and other obligations can make napping impossible.
Also, some people simply have a hard time falling asleep during the day or away from the comfort of home. In older adults, certain adverse health effects have been associated with very long, mid-day naps more than an hour in duration. Researchers have linked long naps with an increased risk for diabetes , heart disease , and depression.
This may be because long midday naps in adults is a signal that nighttime sleep is of poor quality. Further research is needed to understand the relationships between napping and these negative outcomes in older adults. Alexa Fry is a science writer with experience working for the National Cancer Institute. She also holds a certificate in technical writing. Truong is a Stanford-trained sleep physician with board certifications in sleep and internal medicine.
She is the founder of Earlybird Health. Do you associate showering with a relaxing end to the day? Learn how showers affect your sleep, and whether hot…. Many large companies are leaning into the benefits that nap pods offer both them and their employees.
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Updated October 9, Written by Alexa Fry. Medically Reviewed by Kimberly Truong. Effects of Napping by Age. Types of Naps Naps can be categorized depending on the function they serve. Recovery Nap : Sleep deprivation can leave you feeling tired the following day. If you are up late or have interrupted sleep one night, you might take a recovery nap the next day to compensate for sleep loss.
Prophylactic Nap : This type of nap is taken in preparation for sleep loss. For example, night shift workers may schedule naps before and during their shifts in order to prevent sleepiness and to stay alert while working. Appetitive Nap : Appetitive naps are taken for the enjoyment of napping. Napping can be relaxing and can improve your mood and energy level upon waking. Fulfillment Nap : Children have a greater need for sleep than adults. Fulfillment naps are often scheduled into the days of infants and toddlers and can occur spontaneously in children of all ages.
Essential Nap : When you are sick, you have a greater need for sleep. This is because your immune system mounts a response to fight infection or promote healing, and that requires extra energy. The authors of a study note the long history of research that has found strong evidence of the health effects of napping, including:. When it comes to long term health effects, there is nothing to suggest that napping is unhealthful in most individuals. That said, some people may not benefit from naps.
For instance, people who have sleep disorders such as insomnia may find that napping makes it more difficult for them to fall asleep at night. Although 20 minutes is the ideal nap length for most people, it can vary. A person may want to take a series of test naps of around 10—45 minutes to find their ideal nap length. Taking a nap is a great way to give the body and mind a short rest, allowing a person to wake up feeling refreshed for the rest of their day.
However, the duration of a nap is important. Taking a long nap may leave a person feeling tired and sluggish. Also, napping too late in the day may make it hard for them to get to sleep at night. People who have difficulty falling or staying asleep may wish to try using sleep aids.
Various over-the-counter, prescription, and natural sleep aids…. However, making some simple changes to sleep habits can…. Sleeping with earplugs is usually safe. One potential risk of using them regularly is earwax buildup, but people can treat most complications with….
Even though the human body is hard-wired to handle stress, constant worry and tension can put you at risk of countless health problems, including anxiety, depression, heart disease, and memory impairment. By making an effort to squeeze nap time into your busy schedule, you may effectively reduce your stress levels and begin to balance out your sleep troubles. Getting quality sleep can help regulate and reduce the production of cortisol the stress hormone and promote faster immune system recovery—leaving you feeling more emotionally stable and ready to tackle the rest of your day.
In fact, a study conducted at NASA surveyed the cognitive effect of napping on military pilots and astronauts. In addition to feeling refreshed and ready to tackle the rest of the day, a good nap can elevate your mood. Studies have found that taking a nap can increase frustration tolerance, reduce impulsivity, and boost productivity.
With tiredness typically comes irritability, so when you take the time to recharge, you can effectively turn your mood and day around. Ready for a nap? Mastering the art of the power nap takes a little bit of know-how and a healthy dose of practice. Follow these four tips to optimize your best nap time. Stick to the two recommended nap lengths: 20 minutes or 90 minutes.
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