One of life’s greatest mysteries: why do kids seem to have a vendetta against naps? My four little ones all quit napping by the time they hit 18 months, and I occasionally side-eye them for it. Seriously, naps are absolutely incredible.
Back in my days as a financial advisor, I had a fancy office with a huge wooden desk. I would often sneak a quick snooze underneath it during lunch (the perks of being petite!). I’ll admit, there were times I’d startle someone passing by when I emerged from my nap.
Now, amid the COVID-19 pandemic, the importance of naps has skyrocketed (except, of course, for my kids). My husband, an early riser at 5:30 a.m., often indulges in a quick afternoon nap on the office couch. I tease him about it, but secretly, I appreciate his napping habits. They justify my own unconventional sleep schedule. I find myself awake late into the night, sometimes working or getting lost in the world of K-pop, only to crash for a couple of days when exhaustion takes over.
But I digress — naps are phenomenal, and we should embrace them more. Don’t just take my word for it; research backs up the numerous benefits of napping.
The Benefits of Napping
Before diving into the perks, let’s clarify the difference between sleep and naps. Sleep allows you to cycle through all five stages, typically lasting 90 to 110 minutes. Deep sleep makes it tough to wake up, leaving you groggy. Naps, however, last between 10 to 30 minutes, allowing you to drift into the first or second stages, waking up refreshed. Here are some of the fantastic benefits of squeezing in a power nap.
Reduced Fatigue
This might seem like a no-brainer, but napping does indeed combat tiredness. While most adults might not need naps, a brief 10 to 20-minute rest or a longer 90- to 110-minute nap can be beneficial, especially if you’re sleep-deprived. Just be cautious not to nap for too long or too late in the day, particularly if you struggle with insomnia, as this can affect your night’s sleep.
Improved Mood
You know how kids can be cranky until they finally nap, and then they wake up as if they’ve transformed? Grown-ups experience the same phenomena! Naps can increase positivity and the ability to handle frustration — something we all need during these challenging times.
Emotion Regulation
Research indicates that as the day wears on, people tend to have stronger reactions to negative emotions. A quick nap can help reverse that trend and enhance positive emotional responses too.
Enhanced Performance
Short naps of 10 to 30 minutes can significantly boost psychomotor speed (how quickly you react to changes in your environment), improve reaction times, memory, and alertness. This translates into greater productivity.
Memory Boost
If you’re trying to study or learn something new, a nap can help. Napping has been shown to aid in verbal recall, perceptual learning, item memory, and associative memory.
Pure Enjoyment
Let’s be real: in our fast-paced lives, taking time to nap feels like a guilty pleasure. But rather than being irresponsible, you’re actually enhancing your mental faculties and becoming a more productive version of yourself.
When Should You Nap?
If you find yourself struggling with focus or feeling foggy, consider swapping that afternoon caffeine fix for a short nap. For an extra boost, try a “coffee nap” — drink a cup of coffee and then take a 15 to 30-minute nap; by the time you wake up, the caffeine will be kicking in.
So here’s to naps — let’s embrace them guilt-free in 2021!
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Summary
Naps provide numerous benefits, including reduced fatigue, improved mood, and enhanced cognitive function. They are essential for overall well-being and productivity, particularly in challenging times. Embracing naps can lead to a happier, more efficient life.
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