What You May Not Know about Napping (that You Should)

Amy Taylor December 01, 2014

Thanks to our ever hard-working scientists – more and more people are realising the importance of sleep. Several studies have found that sleep plays a key role in many biological functions, especially in the formation and retrieval of memory. Quality sleep is also linked to lower stress levels, better cognitive function, and lower risk of cancer, diabetes, obesity and dementia.

And aside from getting 7-8 hours of shut-eye each night, health experts also recommend that we take a nap in the middle of the day to continue getting the amazing health benefits of sleep.

If you hate napping in the afternoon, or you think that it’s a time-waster, think again. Here are some facts about napping that you must know:

Napping makes you more alert.

A 2008 study published in the journal Nature Neuroscience found that a 90-minute daytime nap helped test subjects remember things better. Studies have shown that if you break up your day with a nap, you will be as alert and energetic for the second part of your day as you were for the first.

It makes you more productive.

Among people making more than $100,000, 33 per cent said they nap regularly, while 42 per cent of those making less than $30,000 clock out during the day. The income group that naps least? Those who make $75,000 to $99,000 (21 per cent).

Sipping coffee before napping is a good idea.

Believe it or not, drinking coffee before napping is a great way to feel more refreshed and alert when you wake up. As you sleep, the caffeine will begin to kick in (it reaches peak effectiveness about 30 minutes after you drink it), so that when you wake, you’ll be feeling your most refreshed.

It improves your health.

Sleep deprivation can cause havoc in your health. It weakens your immune system, interferes with memory and learning, triggers glucose intolerance and abdominal fat production, and lowers down the levels of growth hormone and testosterone in your body. Taking a nap in the afternoon gives your brain a chance to rest and your body a chance to heal.

Napping improves mood.

Feeling irritated over something or someone? Go to a quiet place and sleep for several minutes. Napping is a great way to increase the serotonin levels in your brain, which in turn reverses the destructive effects of cortisol and improve your mood.

How much nap is enough?

According to Dr Sara C. Mednick, author of "Take a Nap! Change Your Life" and Assistant Professor of Department of Psychology at the University of California, the perfect nap for everyone is 90 minutes long and taken between 1 and 3 in the afternoon. But admit it – it’s not every day that we have a chance to nap for this long. Fortunately, you can tailor your nap to your specific needs.

For instance, if you’re looking to boost your creative mind, aim for a 90-minute nap before 2 pm. For stamina, go for a 20-minute power nap. Studies have found that a 20 minute nap 8 hours after you wake up will boost your stamina more than sleeping an extra 20 minutes in the morning.

If you’re thinking about relaxing, shoot for a longer nap after 2 pm and ideally in the early evening. Don’t worry because naps will not affect your night-time sleep as long as you wake from your nap three hours before bedtime.

Don’t feel guilty about napping. It’s basically an effective way to stay productive, and physically and mentally strong. You all need at least 20 minutes to reap the benefits of napping. So make it a part of your daily schedule and notice how it can improve your health and well-being.