Catnap, snooze, shut-eye, nod-off.. there are so many words used to talk about napping, this famous activity that is commonly practised in many cultures around the world. In Canada, napping can sometimes be seen as a sign of laziness or inefficiency. Although we're still a long way from celebrating the siesta culture, growing awareness of the benefits of napping is gradually gaining acceptance and even encouragement.
What are the benefits of napping?
- Naps reduce sleep pressure and leave us feeling more alert and rested for the rest of the day. An afternoon nap does not replace a good night's sleep, but it can compensate for poor sleep quality or a short night's sleep.
- Naps improve our mental and physical health as they can help reduce stress, regulate our emotions and improve our mood. Naps can also help relieve headaches, boost the immune system and reduce the risk of diabetes and cardiovascular disease.
- Naps stimulate and strengthen learning, memory and inspiration.
When is a good time to take a nap?
The early afternoon (between 1 p.m. and 3 p.m.) is typically the time of day when people feel a little tired and less alert. Combined with sleep pressure that has had time to build up since the morning, it's the ideal time to take a short nap!
Avoid napping too late in the afternoon or in the evening. A late nap could prevent you from falling asleep at night and affect the quality of your sleep.
What is the ideal length of nap?
- A 10-20 minute power nap is ideal for a quick energy boost and should help keep you alert without affecting your night's sleep.
- A 30-60 minute nap should generally be avoided, as this is the length required to achieve deep sleep; it makes waking up more difficult and can leave you feeling drowsy.
- A 90-minute nap gives you enough time to complete an entire sleep cycle. This type of nap is particularly useful when you want to make up for a short night's sleep.
How to have a good nap?
- If possible, set an alarm. For example, schedule a 15-minute nap + the estimated time it will take you to fall asleep and set your alarm accordingly.
- Find a comfortable position, sitting or lying down, and relax! Even if you can't fall asleep, it can be beneficial to close your eyes and take a few deep breaths to relax and clear your head.
- If you're in a noisy or bright place, use earplugs or an eye mask to help you fall asleep.
A few facts about napping
- Napping is generally not recommended for those who tend to suffer from chronic insomnia, as it reduces the sleep pressure that builds up during the day and can make it more difficult for them to fall asleep at night.
- Excessive daytime sleepiness leading to daily naps may indicate an underlying health problem, even as we age, and may warrant a visit to the doctor.
Happy napping!
Check out the other articles in Mag-santé: The Bonjour-santé magazine for plenty of health-related tips! Remember that with the Bonjour-santé membership, members have unlimited access to our team of physical and mental health nurses by e-consult to discuss, and receive information and advice about health concerns. Login to your account to take advantage of this service and many other health services, or become a member.
Source: Canadian public health campaign on sleep
