What you need to know about napping

For me, there‘s nothing more precious than snuggling with my daughter when she naps...and napping myself. We both wake up feeling reborn and with new perspective on life. It also makes me giggle as I remember how I took naps for granted when I was younger, and how I wish there was a rollover option for those snoozes I refused.

Dr. Nina‘s What You Need to Know: About "Pausing" Horizontally

Is it normal for us to nap?

Or were humans only meant to rest and slumber at night? Compared to other animals, we are not as stealthy in the dark: we have poor vision and hearing, and have two feet (making us more likely to trip than our four-legged friends). But how do we explain that many children, elderly people and some cultures take naps? In other words, we do not know if napping is normal. What we do know is that there are likely individual, cultural, and Darwinian factors that play a role in our sleep cycle.

Are all naps created equally?

No. Habitual napping—taking a nap at the same time each day—is what we see in children, elderly people and some cultures. Emergency napping describes catching some ZZZ‘s when we have not gotten a good night‘s sleep. We may also do this when we cannot continue with an activity we are engaging in, such as completing a work project, studying for a test or driving.
Preparatory or planned napping is taking a nap even though we may not be sleepy but expect to stay up later than our normal bedtime. It is like banking our sleep; instead of putting away money for a rainy day, we are stashing away some ZZZ‘s in anticipation of a late night.

What are the benefits of "pausing" horizontally?

Surprisingly, it depends on the duration of the nap. For example, snoozing for 10-20 minutes (a.k.a. power nap) helps boost alertness and energy. On the other hand, sleeping for 30 minutes can result in a sleep "hangover," or sleep inertia, where we remain sleepy for 30 minutes before we experience the benefits of our slumber. If we want to boost our ability to remember facts, names, and details, as well as sharpen our decision-making skills, consider napping for 60 minutes. And shut-eye for 90 minutes allows for us to enter a deep stage of sleep called rapid eye movement (REM). Entering into REM helps improve memory and make new connections in the brain that can assist with creativity and problem solving.

If it‘s so wonderful, why aren‘t we all doing it?

Before we jump onto the comfy, cozy recliner to nap, consider some of the potential drawbacks. First of all, many of us have difficulty napping during the day or sleeping anywhere but our beds. Additionally, napping may result in sleep inertia where we feel groggy or disoriented when we wake up. This can be a problem when we need to be alert and focused immediately. And for those of us who suffer from sleep disturbances—that‘s 70 million Americans—napping may contribute to, or worsen, the problem. This is especially the case when we take long naps or nap too late in the day.

How can I get my nap on?

Although individuals vary, some helpful tips include keeping it short, quiet, temperate, dark, and early. A 20-30 minute nap can help avoid sleep inertia. A quiet, comfortable temperature, and dim environment can help us transition into la-la land. The best time to nap is usually mid-afternoon when our bodies experience a wave of sleepiness. Napping later in the day can interfere with nighttime sleep.

"Many of us dream of traveling to the future or visiting the past. But in the end most time machines would just be used for naps." And I wish I could go back in time to take all of those naps I worked to avoid ...thinking I might miss something! I have discovered what I was missing--the benefits of sleep. Nap anyone?

This information is for educational purposes and should not be considered specific medical advice. Always consult with a qualified medical professional regarding your individual circumstances.

Dr. Nina Radcliff is dedicated to her profession, her patients and her community, at large. She is passionate about sharing wise preventive health measures. Contact her on Facebook or Twitter @drninaradcliff.