When we learn that 90% of adults say they don’t get enough sleep it’s understandable that napping and power naps can play an important role in supplementing our health and wellbeing.
Brief naps can be restorative and reduce daytime fatigue. After a night of insufficient sleep, a nap can be a good way to counteract drowsiness, especially in the case of shift workers who may well struggle to get enough sleep and need to be alert at irregular times.
According to the National Heart, Lung and Blood Institute, a short daytime snooze may be an effective way to enhance workplace performance and benefit alertness, mood, memory, as well as reduce stress. Athletes may experience improved endurance, reaction times and cognitive performance if they take a daytime nap (The National Centre for Biotechnology Information).
But some people find it difficult to nap in the day, even though they’re tired. Let’s look at some of the reasons why:
Insomnia: If you regularly have trouble falling asleep, wake up frequently throughout the night, or oftentimes lie awake, you might be dealing with insomnia. Aim to establish a consistent sleep routine as well as a relaxing bedtime environment. Try to avoid caffeine, alcohol, heavy meals, or using your devices too close to bedtime.
Circadian Rhythm Disruptions: Irregular sleep schedules or exposure to artificial light can mess with your body’s internal clock, making it challenging to nap during the day. It’s important to maintain a regular sleep-wake cycle and get some morning sunlight exposure.
Stress and Anxiety: Feeling mentally wired or anxious can prevent you from falling asleep, even when you’re physically tired. Deep breathing, meditation and relaxation techniques can calm your mind. Write lists to remove the pressure of having to remember all that needs to be done.
Poor Sleep Hygiene: Your daytime behaviour can impact nighttime sleep. Avoid bright screens, coffee, heavy meals, and exercise close to bedtime. Optimise your sleep environment by keeping it dark, quiet, and comfortable. Take regular breaks throughout the day and train your mind to learn how to intermittently switch off.
To get the most benefits from napping, the Centre for Disease Control and Prevention recommend that the optimal nap length for adults is between 20 and 30 minutes. Sleeping for 20 minutes allows time for light sleep to boost alertness without entering into deep sleep. Napping for too long can turn into deep sleep, which can cause grogginess upon awakening and worsen sleepiness.
Occasionally, a longer nap of around ninety minutes may be beneficial, as it allows the body to cycle through the stages of sleep without interrupting deep sleep. This may be especially helpful for emergency workers and shift workers who have to function well and avoid fatigue. Experts, including the National Centre for Biotechnology Information, typically recommend that adults take naps eight or more hours before bedtime, usually before 3pm. Napping too late in the day may contribute to nighttime sleep problems.
The best sleep environment is cool, quiet and dark. A comfortable nap setting means there are no unwanted interruptions or disturbances. If possible, a bedroom can be ideal for a short nap. Adding blackout curtains or a white noise machine to block out distractions can help both at night and during daytime naps. In an office setting, accessories such as earplugs or an eye mask can reduce disruptions during nap time. Some offices have even installed nap pods or other quiet areas for relaxation or a short period of restorative sleep, as the benefit to the business of rested and alert staff is increasingly being acknowledged.
Before taking a nap it’s a good idea to set an alarm for the desired length of time, preferably around 20 minutes, with perhaps a second alarm set to go off shortly afterwards to avoid napping for too long. Try to get up as soon as the alarm sounds and then stretch or walk around to shake off any post-nap sleepiness. Those who are taking a nap to get an energy boost may benefit from drinking caffeine before napping. The brain and body feel the impact of caffeine about 30 minutes after it’s consumed, so having caffeine immediately before a short nap may improve alertness upon awakening.
It’s important to evaluate our daily energy levels and sleep patterns, including nighttime sleep and the duration and frequency of naps. If fatigue or daytime sleepiness negatively affects our work or other obligations regularly, we may need to consider changing our sleep habits. Remember, everyone’s sleep needs are different. While some people thrive on naps, others may find them disruptive. If you find it hard to take naps maybe find alternative ways to recharge, through better diet, exercise, fresh air or have a talk with your GP or therapist.
Susan Leigh MNCH (ACC)
South Manchester counsellor, hypnotherapist, relationship counsellor, writer and media contributor offers help with relationship issues, stress management, assertiveness and confidence. She works with individual clients, couples and provides corporate workshops and support.
She’s author of 3 books, ‘Dealing with Stress, Managing its Impact’, ‘101 Days of Inspiration #tipoftheday’ and ‘Dealing with Death, Coping with the Pain’, all on Amazon and with easy to read sections, tips and ideas to help you feel more positive about your life.
To order a copy or for more information, articles, or to make contact please call 0161 928 7880 or visit www.lifestyletherapy.net
