Taking a nap isn’t just for toddlers – but it has to be done correctly to maximize its impact. Here, James Dixon explains the benefits of napping, and the all-important science behind it.
We all love a good nap, right? A nice break in the middle of the day when we can switch off, shut our eyes, and get away from the stresses and travails that can all too often keep us agitated and fatigued.
Well, happily, there are some incredibly well-documented benefits associated with napping, all of which rest on some incredibly robust data. Switching off for just a few minutes everyday can be profoundly good for us both physically and mentally.
What a good nap can do for you
There are plenty of benefits we can gain from regular power naps. Most areas of our cognitive, mental, and physical health can benefit in some way, large or small, from a bit of well-placed shuteye.
For instance, it can help improve cognitive function by providing rest to the brain. It can give your brain a break from the continuous mental activity that is all-too-often asked of us. In turn, this will allow your brain to recharge and process information more efficiently. This can lead to improved memory, concentration, and problem-solving abilities.
Napping can be a great stress management tool. Our bodies produce cortisol, a stress hormone, when we are stressed. Napping has been shown to greatly diminish cortisol levels, which in turn allows the body to relax and relieve tension.
Lack of sleep can lead to irritability, mood swings, and negative emotions. Napping can help to regulate your mood by providing a quick boost of energy and improving your overall emotional wellbeing. It can pick your mood up, reduce feelings of anxiety and depression, and promote a more positive outlook on life.
Napping can also stimulate creativity. During sleep, our brains continue to process information and make neural connections. This can lead to increased creativity and problem-solving skills. I am a creative person myself, and I often find myself particularly inspired after a cheeky 20-minute siesta.
Napping has also been shown to improve physical performance. Taking a nap can enhance endurance, reaction times, and overall cognitive performance. Athletes in particular can benefit from napping as it helps them to recover more fully, faster, and more ably, and to perform at their best.
Furthermore, napping can have some really quite profound health benefits, particularly for cardiovascular health. One observational study found that those who took one or two naps per week had a lower risk of cardiovascular problems such as heart attack, stroke, or heart disease.
However, these data are young – we need more information before we can fully flesh out the relationship between cardiovascular health and napping.
Napping can be a useful tool for alleviating the effects of sleep deprivation. Research suggests that napping can reduce stress and support the immune system, especially for individuals who have had limited sleep the previous night.
By taking a short nap, you can recharge your energy levels. It’s not a substitute for a good night’s sleep, not in the long run. Do ensure that you’re getting a proper night’s sleep of 7-9 hours uninterrupted as often as possible. However, it’s great for overcoming the effects of the odd disrupted night.
Napping offers a variety of benefits, then. From bolstering cognitive function and physical performance to improving cardiovascular health and alleviating the effects of sleep deprivation, there are numerous reasons to consider incorporating napping into your daily routine. It will make you happier, calmer, more productive, and more switched on – a win all round, really.
Do note that the frequency and duration of naps may vary depending on individual needs and preferences, however.
The downsides to napping
Napping is generally a very healthy habit to get into, as we have seen. However, it’s not for everyone. Some of us may experience a few down sides to napping that may make it kind of untenable in the long run.
Some older adults may not do so well with a daily nap. For some, napping during the day can disrupt nighttime sleep, leading to frequent waking and reduced sleep quality. This may be due to changes in sleep patterns and circadian rhythm that occur with age. Older adults who struggle with insomnia or other sleep disorders may want to limit or avoid daytime napping to ensure they can obtain a good night’s sleep.
In addition to potentially disrupting nighttime sleep, long naps have been linked to certain health concerns. Research has found a link between extended daytime napping and certain chronic conditions such as high blood pressure, non-alcoholic fatty liver disease, and an increased risk of type 2 diabetes.
Of course, correlation doesn’t imply causation. We need more data to fully understand these links. But it would do us well to recognise them.
We can also see napping occurring more frequently among those of us with certain health conditions. For example, those who have anxiety or depression, obesity, high blood pressure, and type 1 or type 2 diabetes are more likely to nap during the day.
It remains unclear whether these conditions contribute to increased napping or if napping itself has an impact on a condition’s development or severity. Again, correlation doesn’t imply causation. But the correlation is there and we do need to be wary of it.
Overall, while napping can provide benefits for many of us, there are some possible downsides to it. The effects of napping on health, especially in relation to nighttime sleep, are still not fully understood.
It is crucial to consider individual circumstances and any underlying health conditions when deciding whether to incorporate napping into a daily routine. Further research is necessary to determine how the frequency and duration of naps may affect well-being for different people and under various circumstances.
Sleep biology and your daily nap
Sleep is a complex process that occurs in cycles throughout the night. It is made up of different stages, all characterized by varying levels of brainwave activity, muscle tone, and eye movement. Understanding these stages can help us to understand the importance of both short naps and longer periods of sleep for our overall wellbeing.
Stage 1
This is the initial stage of sleep and serves as a transitional period between wakefulness and sleep. It is the lightest stage and usually lasts for about 1 to 7 minutes. During this stage, the brain produces alpha and theta waves, and muscle activity begins to decrease. People in stage 1 sleep may experience brief awakenings or a feeling of falling.
Stage 2
After stage 1, the sleep cycle progresses to stage 2, which is a slightly deeper level of sleep. This stage typically lasts for about 10 to 25 minutes. In stage 2, brain waves continue to slow down, and bursts of rapid brainwave activity called sleep spindles may occur. The body further relaxes, and heart rate and body temperature decrease as the body prepares for deeper sleep.
Stage 3, or deep sleep
Also known as slow-wave sleep (SWS) or deep sleep, stage 3 is our main restorative sleep stage. It is characterized by slow delta waves in the brain and is commonly referred to as delta sleep.
Stage 3 usually lasts for 20 to 40 minutes. During this stage, the body re