What are the benefits of napping?

For many of us, naps can be a regular luxury. Whilst others may have contemplated taking one on a rainy Sunday afternoon. But what are the benefits of napping?

The benefits of napping can vary among individuals. So knowing the facts about napping can help determine whether to take one or enable healthier napping habits.

It may be music to your ears that naps can actually deliver a number of benefits:

• A short daytime snooze has been known to boost workplace performance whilst also improving cognitive functions such as memory and logistical reasoning
• Brief naps during the day can be restorative and reduce fatigue
• After a night of insufficient sleep, a nap may counteract daytime drowsiness
• Naps can often be beneficial for shift workers who struggle to get enough sleep and have to be alert at irregular times
• Your physical performance may also improve after napping. Athletes may experience improved endurance, reaction times and cognitive performance if they take a daytime nap

But when should we nap and how can we make the most of them?

In general, it’s recommended the best nap length for adults is about 20 minutes and no longer than 30 minutes. In some cases, a longer nap of around an hour and a half may also be beneficial. This length allows the body to cycle through the stages of sleep and avoids interrupting deep sleep. A longer nap may be helpful for an emergency shift worker trying to avoid fatigue.

It is also typically recommended that adults take naps eight or more hours before bedtime (for most people this means napping before 3pm). Napping too late in the day may contribute to night-time sleep problems.

To make sure you get the most out of your nap, you should ensure you have a good sleep environment keeping it cool, quiet and dark. Having a comfortable nap setting can help prevent unwanted interruptions or awakenings. Adding blackout curtains or a white noise machine to block out distractions may help at night and during daytime naps. Analyzing whether your mattress and bedding needs refreshing can also improve the quality of your naps.

It’s also important before dozing off to set an alarm for the desired nap length and not to snooze the alarm when it goes off as this can enter a risk of entering a deeper sleep.

People taking a nap to get a boost of energy may benefit from drinking coffee before napping. The brain and body feel the impact of caffeine after about 30 minutes after its consumed, so having caffeine right before a short nap may increase alertness after waking up.