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Many of us struggle to remain alert all day and may take the occasional nap to get through the “afternoon slump”. This may leave us wondering whether or not these naps are good for our sleep hygiene. Let’s discuss how to nap, so we can use naps effectively while avoiding disruptions to our sleep schedules.
How do daytime naps impact nighttime sleep?
Research has shown that afternoon naps, when timed correctly, do not negatively impact nighttime sleep. In multiple studies, participants who took afternoon naps got as much or more sleep in 24 hours as those who didn’t nap. Napping also has benefits for our health.
Benefits of naps:
- Reducing sleepiness
- Improving learning
- Aiding memory formation
- Regulating emotions
The key to a healthy nap is timing. To enjoy the benefits of a nap without experiencing grogginess, we should time our naps strategically.
How to time a nap:
- Nap before 3 pm: Napping at least 8 hours before bedtime will limit disruptions to our sleep schedules.
- Plan the length of the nap: For many of us, the ideal nap lasts 30 minutes. However, in some cases, napping for 90 minutes can also provide substantial benefits, allowing our bodies to cycle through the stages of sleep without disrupting deep sleep.
How to nap smarter:
- Set an alarm: Naps lasting 30 minutes or less are less likely to cause drowsiness, so an alarm helps us ensure we don’t sleep too long.
- Nap earlier: By napping before 3 pm, we avoid negatively impacting nighttime sleep.
- Block out distractions: Blocking out noise and light can help us sleep during the day.
- Take a coffee nap: Since we don’t feel the impact of caffeine for about 30 minutes, having a cup of coffee before napping helps us wake up feeling refreshed.
By learning how to use naps strategically, we can feel more alert and be more productive without negatively affecting our sleep hygiene.