Many of us have the habit of taking an afternoon nap. It is common in Mediterranean regions, parts of North America, Europe and China. In our country, people also often allot some time in the afternoon -- especially if they are not working -- for a peaceful nap. But is it beneficial?
The benefits of daytime napping depend on our health. People with good health will enjoy the merits of a short afternoon nap. According to Dr Rebecca Robbins of Harvard Medical School, such short naps may help to reduce stress, increase alertness and avoid the crankiness and drowsiness associated with poor sleep the night before. Theoretically, naps can boost our memory to some extent too.
There are also other benefits. National Heart, Lung, and Blood Institute postulated that a short snooze during the day could enhance workplace productivity. Researchers at the University Hospital of Clermont-Ferrand, France, demonstrated in a study that naps can positively impact our cognitive functions, e.g. reasoning and memory.
However, Dr Robbins cautioned that afternoon napping is extremely harmful to someone suffering from sleep disorders like insomnia. Also, if the nap time is too long, it can increase the risk of chronic conditions, especially diabetes, depression and cardiovascular diseases. This may also indicate poor nighttime sleeping, which may be due to some deeper health issues.
Recent data published in the journal Alzheimer's & Dementia linked daytime napping with early signs of Alzheimer's. But this is a warning sign only for those who suddenly developed an urge for an afternoon snooze. People who do it as a regular practice have not been identified to be at risk.
Usually, many of us see daytime naps as a way to compensate for inadequate night sleep. Sleep expert Dr Neil Stanley suggested that if someone is sleepy during the day, a nap may be in order because the body needs it. Trying to keep your eyes open with tea or coffee is not a healthy solution.
So how can we make the afternoon naps healthy? Well, we can adopt certain practices. Timing is essential. It's best to have it at least 8 hours before our preferred nighttime sleep. Usually, this falls between 2 PM-4 PM for most people. Napping later than that period may hinder regular sleep.
Another critical question is how long? The best practice is 20 minutes but at most half an hour. This will prevent a hangover or grogginess from a deep sleep. A short nap also ensures that the body's normal sleep rhythm is not disturbed.
Long naps, like 90 minutes, are problematic. Initially, this may sound refreshing, but long naps can negatively alter the sleep rhythm, leading to sleep disorders, high blood pressure or other health issues.
The resting place is also important. A cosy, quiet room provides the relaxed environment required for a good nap. Make sure to remove any distractions.
A word of caution - nighttime sleep is what our body requires, and an afternoon nap cannot substitute it. It is more like a temporary solution for people doing shift work or mothers nursing a baby. But experts are unanimous in their opinion that this is only a supplement for night sleep.
While a short afternoon snooze provides some benefits, we must also ensure that it does not hamper our regular sleep at night.
