Today we hear a lot of talk about sleep deprivation. Hardly a week goes by that it isn’t mentioned on one of the TV news shows. Some people need less sleep than others do, but we can never rule out sleep as a vital part of our lives. Sleep is needed if you want to be productive and creative. That’s why we need to learn how to take a nap that is helpful to us and good for us.
You may not realize it but there are different types of naps … and each has its own benefits. I’m going to share four examples here. They are …
- 10 Minute Nap
- 30 Minute Nap
- 60 Minute Nap
- 90 Minute Nap
The 10 to 20 Minute Nap
If you’re looking for a boost in energy and alertness, you should go for the 10-minute nap. It’s the perfect nap if you’re short on time and need all the energy you can get but don’t want to miss a deadline. But don’t expect this short nap to keep you going for a longer period of time. Napping for 10 minutes will infuse you with a boost of energy, but it’s not a good choice if you want to keep working for a longer period of time.
The 30-Minute Nap
It has been determined that sleeping for as long as 30 minutes may cause a degree of sleep inertia … or a hangover groggy like feeling that lasts up to 30 minutes after waking up … before the nap’s restorative benefits take effect. So be aware of this effect.
The 60-Minute Nap
This length of nap is ideal for improvement in remembering facts, dates, faces, and names. It includes slow-way sleep, the deepest and best type. The downside is usually some type of short-term grogginess upon awaking.
The 90-Minute Nap
This is a full cycle of sleep including REM (rapid eye movement), typical to the daydreaming stage. This length of nap leads to improved emotional and procedural memory (i.e., riding a bike; playing the piano) and creativity. This type nap is good for the active and creative persons … enabling you to run your entire sleep cycle without sleeping the entire day. A 90-minute nap will ensure that your body and soul are in harmony. Napping for 90 minutes will also prevent sleep-inertia, making it easier to wake up.
Where to Nap
Some suggestions noted are … laying on a sofa, in a chair, in a car, under a desk … basically whatever works. To avoid deep sleep, it is best to sleep upright.
Best Time to Nap
Experts say 1 p.m. to 4 p.m. is ideal, but it also depends on when people go to bed and wake up. Late naps can interfere with falling to sleep at night.
How many people take naps?
Slightly more than a third (34%) of adults in the U.S. say they take naps on a typical day.
What about Exercise
People who said they had had vigorous exercise in the past 24 hours were more likely to nap than those who hadn’t. (And remember, exercise is good for you)
Wasted on the Young
The interest in longer naps is higher for the young … adolescents, college students, and individuals through their 20s. As we age there is a tendency to take and be satisfied with shorter naps.
Only you can determine which nap is the best for you. Try them all during different times of your day to find out which is best suited for you and your schedule.
You should not consider napping as a weakness or be embarrassed or ashamed for taking naps. It is a good healthy practice to make you more productive, more efficient, and a better person to be around.
© Phil Hoffman 2012. All rights reserved
I Am Phil Hoffman 