EINSTEIN DID IT. So did Leonardo da Vinci and Winston Churchill. They all took naps. Should you? A brief afternoon nap may boost your memory, improve your mood, ease stress, and make you more alert.
Last Sunday, we Americans switched to Daylight Saving Time. DST is the practice of setting our clocks forward one hour from standard time during the summer months and back again in the fall to make better use of natural daylight.
You know the drill: Spring forward, fall back. We shift our clocks forward one hour in the spring when daylight savings time begins (we lose one hour of sleep) and back one hour when daylight savings time ends in the autumn (we regain one hour of sleep).
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It is in the context of this recent one-hour loss of sleep that I want to talk a bit about afternoon snoozing. I often look forward to having one for energy restoration. But am I right to assume that napping is a good way to feel more rested and alert? And what about cognition? Is it true that taking a nap may enhance it?
Are you also thinking about a midday nap? You may want to be strategic with its duration. For example, I often practice piano on weekend afternoons. To optimize my practice, I need to be alert. Short power naps of about ten to twenty minutes seem to serve me well. On the other hand, longer naps induce sleep inertia, and I initially have some serious drowsiness.
A study from Adelaide (Australia) included five experimental conditions: a no-nap control and naps of precisely 5, 10, 20, and 30 minutes of sleep.
Twenty-four healthy young adults (good sleepers and not regular nappers) had a nocturnal sleep restricted to about five hours in their own homes. They then had afternoon naps at 3:00 PM, followed by three hours of post-nap testing conducted in a controlled laboratory environment.
Here are the results: The 5-minute nap group saw no benefit compared with the no-nap control group. The 10-minute nap yielded immediate improvements in all outcome measures (including sleep latency, subjective sleepiness, fatigue, vigor, and cognitive performance). These benefits emerged nearly immediately after awakening, and the subjects retained some of these benefits for over 2.5 hours.
The 20-minute nap led to improvements in alertness and performance. These benefits emerged 35 minutes after napping and lasted for up to 125 minutes after napping.
Finally, the 30-minute nappers experienced a period of impaired alertness and performance for approximately 35 minutes after napping, indicative of sleep inertia, followed by improvements lasting up to 155 minutes after the nap.
The researchers felt that the 10-minute nap was the most effective afternoon nap duration. While flawed (the study is small, the nappers had a short duration of sleep the night before, and researchers stopped their evaluation three hours post-nap), this study gives us some clues about optimal nap duration.
Might there be upsides to the periodic long early afternoon nap? While the initial sleep inertia is not much fun, you may experience greater improvements in cognition once you get through it. Long naps ultimate are restorative and can promote learning. Also, a one to two-hour afternoon nap may enhance motor skills and memory.
A greater duration nap (for example, for 90-minutes) allows you to complete a full REM sleep cycle. This can help with mood and cognitive performance (including memory consolidation). On the other hand, if you wish to be alert immediately upon awakening, a short power nap may do the trick.
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Are there downsides to napping? If you have insomnia, naps may make it more challenging to fall asleep in the evening.
I will be taking my short ten-minute nap at around 2 p.m. today. This should allow me to sync with my natural downtime as a part of my circadian rhythm. Now, if we could get rid of this changing the clocks twice a year.