You may have given up naps years ago, but it’s a habit you might want to revisit as evidence continues to mount in favour of a daily nap. They have the power to boost your academic and professional performance as well as regulate emotions. However, you’ll have to make time for them in your daily schedule. Let’s take a look at how naps can help you then we’ll talk about how to make sure you’re doing them right.
As Good as a Full Night’s Rest
We’d all like to get a full seven to nine hours of sleep every night. But does that always happen? Unfortunately, not. You can make up lost ground with a nap. A 2003 study found that naps gave the brain time to conceptualize and process procedural tasks. After a nap, participants performed at the same level as those who’d gotten a full eight hours of sleep. That information was later confirmed and added upon in a 2010 Harvard study. In this study, it was found that dreaming during a nap helped to reorganize and recall information. Dreaming takes place during the deepest sleep stages. Naps that let you reach that point can help your concentration.
Boost Creativity
Naps can also help your creativity and problem-solving abilities. In a comparative study, it was found that people who reached rapid eye movement sleep (REM) did 40% better on a test that required the use of creative solutions. Again, it’s the deepest sleep stages that make the most difference.
How Long is Too Long?
Nap length can make a difference in how sleep affects you. The deep sleep stages take time to reach, anywhere from 45 to 90 minutes. However, it can be hard to find that kind of time in the middle of the day. Not only that, if you nap too late in the day, that much sleep could interfere with your normal sleep cycle. All naps are beneficial, but try to keep it under 90 minutes for the sake of your nightly rest. Don’t worry if your nap is only 10 or 15 minutes. A six-minute nap was enough to improve word recall in a German study. So grab a nap when you can and if you think it could go too long, set an alarm.
Nap Right and Sleep Well
If you’re not accustomed to taking a nap, you might need some help to be successful. But napping isn’t the only time you need to get good sleep. Your regular nightly sleep cycle should be a solid foundation for your health, so we’ve got a few tips for you there too.
Nap Help
Set aside a regular time for your nap. Your brain will learn to recognize your schedule and adjust accordingly. Try to find a dark, quiet place. Light suppresses sleep hormones so pull the shades or a hat over your eyes. If you can’t escape daytime noise, earbuds playing quiet, soothing music can help drown out the rest of the world.
Nighttime Sleep Helps
The same techniques that help you nap can help your nighttime sleep too. For example, keep a regular bedtime. The predictability can stabilize your sleep cycle and help your body respond to sleep hormones.
Cool, dark, and quiet always apply in the bedroom. If you’re sore or achy in the morning, your mattress could be part of the problem. Make sure you’ve got a mattress that’s firm enough to support your body weight and keep your spine aligned. Finally, get regular exercise and spend plenty of time outside. Natural light suppresses sleep hormones and regulates your sleep cycle.
The Takeaway
Naps can help you absorb new information, recall learned material, and enhance creativity. Whether it’s a 15-minute or 90-minute nap, your performance and health will appreciate the boost. Find a place, make the time, and reap the benefits.
is a lifestyle expert and researcher for FamilyLivingToday.com. She is dedicated to achieving a balanced lifestyle, even with two small children and a full-time career. In the little free time she has, she enjoys hiking with her partner and taking her dog to the beach.