Napping: Is it good for everyone?
Napping isn't just for kids. Napping can be good for adults, too.
Posted — UpdatedNapping isn’t just for kids. Napping can be good for adults, too.
1. What are the benefits of napping?
Taking a short nap can offer health benefits such as:
- Improved mood
- Increased relaxation
- Increased alertness
- Reduced fatigue
- Improved performance
- Improved memory
“Memory consolidation is one of the major benefits of a good long night of sleep,” Dr. Pervez says.
In other words, your short-term memories turn into long-term ones when you sleep.
2. Who can benefit from a nap?
A planned nap is a good idea for night shift workers.
“For many people a nap before they depart for their night shift or during a break in the early part of the shift in combination with strategic exposure to light and use of caffeine at the right time can help them cope with an unusual schedule,” Dr. Pervez says.
A short nap can also help teens who do not get enough sleep at night. In fact there has been discussions in many states about delaying the start of school for teens to accommodate that.
“Teenagers could benefit from a short nap in the afternoon after school to maintain function and concentration,” Dr. Pervez says.
If you feel sleepy when driving, pull into somewhere safe and take a quick nap. Emergency napping is important when you’re too sleepy to continue a crucial activity such as driving.
“If drivers are feeling sleepy, they are typically advised not to rely upon extraneous measures like rolling down the window or turning up the music. Instead, we advise people to park at a rest stop and take a short nap before continuing,” Dr. Pervez says.
3. When should you nap and for how long?
For people who would benefit from napping, Dr. Pervez recommends a 10 to 20-minute nap in the early afternoon. At the most, try limiting your naps to no more than 30 minutes.
“The longer or later we nap, the greater the chances that it may prevent us from going to sleep at a decent hour at night,” Dr. Pervez says.
Napping for longer periods also can cause sleep inertia (a state of feeling groggy and disoriented when awakening from a deep sleep), which may interfere with functioning in the period immediately following the nap.
A nap can help you feel recharged, relaxed and ready for the rest of the day.
Establishing consistency in your sleep habits is key to a healthy lifestyle. Both sleep deprivation and excessive sleepiness can have serious health consequences.
4. What kind of environment should we nap in?
Light and darkness are strong signals that let your body know it’s time to rest. Your brain continues to process sounds while you’re sleeping. Noise can interrupt your dozing, leading you to wake up and shift between stages of sleep.
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