The Art of Napping

There was a period in my life where I worked two jobs and never managed more than 4 hours of sleep per “night”. During this period I napped as often as I could, on the bus to work, during a break, and any other period I could. Now I’m working full time as a ballet dancer I still nap but more to prepare for a show or in between rehearsals. I saw a TikTok about how soldiers put their feet up and nap for 10–20 minutes and I decided to research the science behind napping and what the optimal length for a nap is.

The science of napping is much more profound than one might initially perceive. Napping, in essence, is a short period of sleep typically taken during the day. It serves as a tool to combat sleep deprivation, enhance productivity, and improve mood and alertness.

Research has revealed several different stages of sleep that we cycle through during a typical night, each offering its unique restorative benefits. The first few stages, known as light sleep, are where we start to unwind and disconnect from our surroundings. Then comes the deep sleep, where most of the physical recovery happens, and finally, the REM (Rapid Eye Movement) sleep, the stage where dreams occur and mental recovery takes place.

Naps can range from a quick 20-minute power nap, which mainly consists of the lighter stages of sleep, to a full cycle nap that runs around 90 minutes and contains all sleep stages. The benefits derived from a nap largely depend on its length. A brief nap of 20–30 minutes can help improve alertness, mood, and cognitive performance.

Meanwhile, a full cycle nap offers deeper rejuvenation. If you complete a full 90-minute nap, you benefit from the same restorative effects as a full night’s sleep, like memory consolidation and creativity enhancement. It’s similar to hitting the reset button in the middle of the day, making you feel refreshed and ready to tackle the rest of the day.

However, the timing of a nap is crucial. Napping too close to bedtime can interfere with nighttime sleep. The ideal time for most people is in the afternoon when the body naturally experiences a dip in energy levels.

The significance of napping extends to our physical health as well. Some studies suggest that napping can lower tension, which decreases the risk of heart disease. Napping has also been linked to enhanced sensory perception, meaning things taste, sound, and feel more vivid post-nap.

In a nutshell, napping is not only a way to recoup lost sleep it is also an effective way to enhance physical health, improve cognitive function, and restore energy. By understanding the science of napping and incorporating it into daily life, we can better manage our sleep hygiene and overall well-being. However, it’s important to remember that naps are not a substitute for good night-time sleep but rather a supplement to it.

We live in a society where sleep deprivation is often overlooked, and being busy is glorified. I believe that understanding and appreciating the benefits of naps can be a step in the right direction towards prioritizing our health and well-being.

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Thanks

Alfie