wcw JANUARY 2023

healthier you
RESOLVED:
Get more and better sleep in 2023
It’s a common problem —can napping help?
Anap is a short period of sleep
that usually occurs during
the day. For many adults,
naps can help to maintain
alertness or overcome
daytime fatigue.
Nap needs and the benefits of
napping vary among individuals,
but naps can deliver a number of
benefits. They can be restorative and
reduce fatigue during the day. After
a night of insufficient sleep, a nap
may counteract daytime drowsiness.
Naps can be particularly beneficial
for shift workers who and have to be
alert at irregular times.
A short daytime snooze may
also boost workplace performance. A
nap can improve cognitive functions
such as memory logical reasoning,
and the ability to complete complex
tasks. Some studies have found
that physical performance can also
improve. Athletes may experience
improved endurance, reaction times,
and cognitive performance if they
take a daytime nap.
How Sleep Works During
Nap Time
Whether at night or during the day,
sleep unfolds in a series of stages that
make up a sleep cycle.
• Stage 1: Stage 1 is the lightest and
briefest stage of sleep, lasting only
one to seven minutes.
• Stage 2: Stage 2 follows stage 1 and
lasts about 10 to 25 minutes. During
stage 2 sleep, the muscles relax, and
body functions slow. However, sleep
in this stage is still relatively light
• Stage 3: Stage 3 is a deeper, more
restorative stage of sleep, and it can
be difficult to wake up while in this
stage. Stage 3 usually lasts between
20 and 40 minutes.
• Rapid eye movement (REM):
During REM sleep, the body’s muscles
are temporarily paralyzed, and
the eyes move quickly under closed
eyelids. Dreaming tends to take
place during REM sleep.
When sleep periods last several
hours, the body cycles through these
stages several times. During a nap,
though, there is not enough time to
go through multiple sleep cycles.
In fact, during a short nap, a person
may not be asleep long enough to
spend much, if any, time in stage 3
or REM sleep. This can actually make
it easier to wake up refreshed from a
quick nap.
Longer naps, such as those lasting
more than 30 minutes, can cause the
sleeper to enter deep sleep, and deep
sleep may start even sooner in people
who are sleep deprived.
How Long Should a Nap Be?
In general, the best nap length for
adults is about 20 minutes and no longer
than 30 minutes. Sleeping for 20
minutes allows the napper to get a bit
of light sleep to boost alertness without
entering into deep sleep. Waking
up from deep sleep can cause grogginess
and actually worsen sleepiness.
In some cases, a longer nap of
around an hour and a half may also be
beneficial. This length of time allows
the body to cycle through the stages
of sleep and avoids interrupting deep
sleep. This type of longer nap may
be especially helpful for emergency
workers and shift workers who are
trying to avoid fatigue.
When to Take a Nap
Experts typically recommend that
adults take naps eight or more hours
before bedtime. For most people, that
means napping before 3 p.m. Napping
too late in the day may contribute
to nighttime sleep problems.
For some people, naps may feel
natural or even necessary after
lunchtime. This is sometimes known
as the post-lunch dip. While eating
lunch may play a role in afternoon
sleepiness, the post-lunch dip is
linked to circadian rhythm. Circadian
rhythm is the body’s internal clock
that follows a 24-hour cycle. Within
this cycle are two peak periods for
sleepiness. The greatest peak is
during the night, and the second one
falls in the early afternoon.
Where to Take a Nap
A good sleep environment is cool,
quiet, and dark. Having a comfortable
nap setting can help prevent unwanted
interruptions or awakenings.
For people who work from home,
a bedroom is likely a good place for a
short snooze since it is already set up
to promote sleep. Adding blackout
curtains or a white noise machine to
block out distractions may help both
at night and during daytime naps.
In an office setting, accessories
such as earplugs or an eye mask can
reduce disruptions during nap time.
When possible, naps should be taken
in a space where interruptions are
unlikely to occur. Some offices may
even have nap pods or other quiet
areas for relaxation or a short period
of restorative sleep.
Remember to Set an Alarm
Before dozing off during nap time, set
an alarm for the desired nap length,
which should generally be around 20
minutes.When the alarm goes off, do
not hit snooze to keep sleeping since
this can risk entering deeper sleep.
Setting a second alarm to go off shortly
after the first one may help to avoid
napping for too long.
Try to get up as soon as the alarm
sounds and then stretch or walk
around to shake off any post-nap
sleepiness.
Consider Caffeine Naps
People taking a nap to get a boost
of energy may benefit from drinking
caffeine before napping. The
brain and body feel the impact of
caffeine about 30 minutes after it is
consumed, so having caffeine right
before a short nap may increase alertness
after waking up.
How Much Napping
Is Too Much?
In many cases, napping longer than
20 to 30 minutes can result in grogginess
and diminished performance
after waking up. In other words,
napping too long can undermine the
purpose of the nap.
Napping may be too much if it
interferes with sleep at night. Sometimes
a nap of 90 minutes or so can
be refreshing, but it may be problematic
if it happens too late in the day.
Dependency on naps, rather than
consistent nighttime sleep, can contribute
to fragmented sleep or sleep
disorders such as insomnia.
However, naps may not affect
everyone in the same way. Some research
suggests that napping affects
nighttime sleep primarily in older
adults rather than young and middle-aged
adults.
For any individual, it is important
to reflect on daily energy levels and
sleep patterns, including nighttime
sleep and the duration and frequency
of naps. If fatigue or daytime
sleepiness are negatively affecting
work or other obligations on a regular
basis, it may indicate a need to
change sleep habits.
What Is the Best Time of Day to Nap?
For most people, the best time to take
a nap is either just before or during
the post-lunch dip. The post-lunch dip
is the period of decreased alertness
and productivity often experienced
after a midday meal. As a result, a brief
snooze around 12:30 p.m. or around 2
p.m. may reduce afternoon sleepiness.
Getting Started
If you’re in the process of figuring
out the right approach to napping,
consider keeping a nap diary. You can
record your sleepiness or fatigue levels
before and after your nap, as well
as where, when, and how long you
napped. These recordings can help
you track what type of nap is most
effective for you.
24 WEST COAST WOMAN JANUARY 2023