Remember when you were a kid, and you were forced to take a nap every day? You probably hated it, right? Napping kept you from doing fun kid stuff.
The good news is that, now that you’re older than 5 years old, nobody is going to force you to take a nap. Now when you are tired, instead of napping, you might reach for caffeine to help keep you going, so you can do (not-so-fun) adult stuff. The bad news is that this means you probably don’t take naps very often anymore.
The surest way to be alert during the daytime is to get a good night’s sleep, however most of us are not getting enough shuteye at night. While most adults should be getting at least 7 hours of sleep every night, a September 2015 CDC article reported that more than 35% of respondents surveyed reported getting less than the recommended amount of sleep each night.
In addition to the personal health concerns and risks that have been tied to sleep deprivation, not getting enough sleep is also blamed for 1,550 driving-related fatalities, and as many as 40,000 nonfatal injuries each year caused by people unintentionally falling asleep while behind the wheel. (source: CDC study cited above.)
Ready for more good news after those sobering statistics? Just about everyone can benefit from a nap habit, as napping can reap some pretty serious health benefits.
Numerous studies have found that napping can:
- Improve your mood;
- Improve alertness;
- Make learning easier;
- Improve your “working” and long-term memory;
- Improve creativity;
- Heighten your senses;
- Reduce stress;
- Boost your immune system;
- Aid in muscle repair; and even
- Help you lose weight.
That’s a pretty impressive list of benefits! In addition, a nap habit might also help you kick your caffeine habit, as you won’t need to rely on it to boost your energy anymore. So, you might even be able to add “save money” to that list.
The National Sleep Foundation reports that a nap of just 20 minutes can provide an energy boost to help you be more alert and, a nap of that length will generally not interfere with your nighttime sleep habits. In addition, everyone who has indulged in a short midday nap probably knows that naps can feel like just that: an indulgence.
However, know that sleeping for longer than 20 minutes may actually have unintended consequences. One negative side effect of a longer nap is that when you wake, you may feel groggy and disoriented (referred to as “sleep inertia.”)
A longer nap too late in the day can also throw off your sleep pattern, so if you wait until after supper to catch a few Zs, you may find yourself staring at the ceiling at 2 AM wishing you hadn’t napped the day before. The Mayo Clinic recommends napping between 2 PM – 3 PM, if possible, to avoid this outcome.
If you want to try to implement a nap habit of your very own, here are some tips:
- Make your napping space conducive to sleep. For most of us, the best sleep we get is in our own beds. So, if possible, take your naps in bed too. Close the curtains, turn off the lights, and leave your electronic devices alone.
- Set a gentle alarm to wake you after about 20 minutes (remember, any longer than that and you might become a victim of “sleep inertia”.)
- Repeat daily for maximum benefits.
Remember, getting enough sleep every night is the best way to be as alert and productive as you need to be. When you don’t get enough sleep, finding 10-20 minutes to catch a restorative snooze can get you back on track.
Contact us to learn more. Then visit one of our stores to find your perfect mattress, for whenever you sleep (no matter how old you are.)