Mastering The Art Of Napping: Rem Sleep Edition

Napping is a complex topic, and while it can be beneficial, it can also have negative effects on health. Napping is one of the best and easiest ways to improve your health, work performance, and general well-being. Scientific evidence shows that napping can improve alertness and performance, even after a full night's sleep. It is a great way to counter the grogginess that occurs when you're sleep-deprived or tired. However, napping the wrong way can leave you feeling drowsy and grumpy.

The ideal nap time is under 30 minutes or over 90 minutes. It is best to avoid waking up during the deep sleep phase, which is between 30 and 80 minutes. Napping for too long can also affect the quality of your nighttime sleep. It is recommended to nap in the early afternoon when your circadian dip is at its lowest, so it doesn't take long to fall asleep.

There are different types of naps suitable for different circumstances:

- Replacement naps are taken to make up for lost sleep and should be about 90 minutes long.

- Appetitive naps and micro-naps, lasting less than 30 minutes, help improve performance.

- Prophylactic naps are used in preparation for sleep deprivation.

- Micro-naps, lasting between 1 and 6 minutes, are great for a quick energy boost.

- Caffeine-naps, or coffee naps, involve consuming caffeine and then immediately taking a short nap.

While napping can be beneficial, it is important to note that it cannot make up for chronic sleep deprivation. Napping typically only provides lighter stages of sleep and cannot provide the same benefits as a full night's sleep, which includes deep sleep and REM sleep. Additionally, napping too often may indicate that you are not getting enough restful sleep at night.

Understanding the science of sleep and napping can help you make informed decisions about when and how long to nap to optimize your health and well-being.

Napping for too long can be detrimental to your health and sleep quality

Research has shown that adults who take long naps during the day may be more likely to have conditions such as diabetes, heart disease, and depression. The urge to sleep during the day may be a sign that you are not getting enough sleep at night, which is associated with a higher risk of developing those chronic conditions.

Daytime drowsiness may also be a sign that you are getting low-quality sleep, which may indicate a sleep disorder. If you nap too much during the day, you may find yourself in a vicious cycle where you struggle to fall asleep at night because you slept during the day.

In addition, napping for too long can negatively impact your nighttime sleep. It is recommended to limit naps to around 20 minutes to avoid grogginess when you wake up and to prevent trouble falling asleep in the evening.

If you are regularly napping during the day, it is important to assess why you may be sleepy enough to fall asleep. Track your sleep to ensure you are getting at least seven hours of sleep at night. If you are getting enough sleep at night and are still tired during the day, discuss this with your doctor.

A 20-minute nap can improve work performance and reduce tiredness

A 20-minute power nap can be a powerful tool to improve work performance and reduce tiredness. Napping for 10 to 20 minutes has been shown to improve alertness and functioning with little to no grogginess after waking up.

NASA research found that when pilots took a 26-minute nap, their alertness improved by 54% and job performance improved by 34% compared to pilots who didn't nap. Power naps have also been shown to eliminate microsleep, which is the tendency to nod off while performing critical tasks.

The urge to nap in the afternoon is caused by the buildup of a chemical in the brain known as adenosine. Caffeine blocks adenosine receptors in the brain, which is why a cup of coffee can keep us awake and alert. The longer we stay awake, the more adenosine accumulates in our brains, increasing the feeling of sleep pressure. Napping allows the brain to recycle the built-up adenosine so we can feel refreshed and alert.

To take an effective power nap, set aside 15 to 30 minutes and create a comfortable environment. Make sure the room is cool, put electronic devices on silent mode, and use an eye mask or blackout shades to block out light.

It's important to note that napping for too long can lead to deeper stages of sleep, making it more difficult to wake up and causing grogginess. Long naps can also interfere with nighttime sleep, especially if your sleep deficit is small. Therefore, it's generally recommended to limit power naps to 20 minutes or less.

However, it's worth mentioning that a 60- to 90-minute nap can provide even more restorative effects due to the benefits of deep sleep. If you can complete a full sleep cycle, you may wake up feeling more refreshed.

Overall, a 20-minute power nap is an excellent way to boost your energy and productivity while reducing tiredness, making it a valuable tool to improve work performance.

Napping is beneficial for your health, work performance, and general well-being

Memory

Napping works to keep you from forgetting things like motor skills, sense perception, and verbal recall. Studies have shown that sleep plays an important role in storing memories. A nap can help you remember things learned earlier in the day as much as a full night's sleep.

Creativity and Problem-Solving

REM sleep, which typically starts 70 to 90 minutes after you fall asleep, activates parts of your brain associated with imagery and dreaming. A nap with REM sleep can help you combine ideas in new ways to come up with answers.

Alertness

If you start to feel a bit sleepy right after lunch, you’re not alone. A 20-minute nap can help you battle heavy eyelids. A nap as short as 10 minutes can be beneficial, but keep your nap to 30 minutes or less so you don’t wake up feeling more tired.

Mood

If you’re feeling down, try taking a nap to lift your spirits. Napping, or even just resting for an hour without falling asleep, can brighten your outlook. Experts say relaxation that comes from lying down and resting is a mood booster, whether you fall asleep or not.

Stress

If you’re under a lot of pressure, a nap can release stress and improve your immune health. Experts believe that a 30-minute nap can do the trick.

Heart Health

A study found that people who napped for 45 to 60 minutes had lower blood pressure after going through mental stress. So a nap can help your body recover from pressure-filled situations.

Sleep Quality

Although it may seem illogical, taking a nap during the day can help older adults improve sleep at night. Studies show a 30-minute nap between 1 p.m. and 3 p.m. combined with moderate exercise, like a walk and stretching in the evening, helps improve nighttime sleep. Mental and physical health can get better, as well.

Napping for over 30 minutes can leave you feeling groggy and confused

The ideal nap length is under 30 minutes or over 90 minutes. A 90-minute nap will likely allow you to go through an entire sleep cycle, which includes REM sleep and deep slow-wave sleep. REM sleep enhances creative thinking and boosts sensory processing, while deep slow-wave sleep helps clear your mind, improve memory recall, and recoup lost sleep. Waking up after a full sleep cycle will also limit sleep inertia, as you will likely wake up during REM sleep.

However, napping for too long can affect the quality of your nighttime sleep. It can also increase the risk of certain health problems. Therefore, it is important to keep naps brief and avoid napping too close to bedtime.

A micro-nap is a very short nap that lasts between one and six minutes

Micro-naps are best kept short, with some sources suggesting they should be no longer than five minutes, and others recommending a maximum duration of 20 minutes. Any longer than this and you risk entering REM sleep, which can leave you feeling groggy and disoriented when you wake up.

Micro-naps can be beneficial whether you're sleep-deprived or not. They can improve your memory, attention, alertness, performance, and productivity. They can also be used as a preventative measure when you're aware you're going to be in a situation where you're likely to experience microsleep—a dangerous form of sleep deprivation where you briefly fall asleep for a few seconds at a time.

Microsleep can be life-threatening when it occurs during activities that require your full attention, such as driving or operating heavy machinery. If you're experiencing microsleep, it's important to address the root cause, which is usually sleep deprivation.

To get the most out of a micro-nap, find a quiet place to relax and dim the lights—but don't turn them off completely, as you don't want to fall into a deep sleep. Avoid distractions such as your phone or tablet, and set an alarm if you think you'll struggle to wake up after a short period.

Some people even recommend having a coffee before your micro-nap, as the caffeine will kick in around the same time you wake up, leaving you feeling refreshed and energised.

Frequently asked questions