The Power of Napping

A good night’s sleep is vital to our health and wellbeing, but it turns out catching a few zzz’s during the day can be equally beneficial.

In today’s fast-paced, sleep-deprived world, where one in eight UK adults feel tired ‘all the time’ and a quarter feel exhausted ‘most of the time’¹, napping has become an increasingly popular way to maintain alertness or overcome daytime fatigue.

In fact, napping has long been a habit of elite athletes, with daylight slumber often a built-in part of their competitive schedule. In fact, for the first time ever, sleep pods will be available to athletes and staff at Team GB’s Performance Lodge for the Paris Olympic Games.

With a multitude of benefits closely tied to napping, we caught up with our resident sleep and wellbeing expert, Natalie Pennicotte-Collier on how to optimise sleep.

The midday snooze

Natalie explains: “Napping isn’t a solution for everyone. However, a brief nap during the day can be
refreshing and restorative, meaning you’ll likely find you’re able to achieve more throughout the day.

“Daytime naps may also be part of the puzzle that could help preserve our brain health by slowing the rate at which our brains shrink as we age. According to a study by University College London, the brains of people who napped several times a week were more than 15 cubic cm larger than those of people who never napped².

“The key to a successful nap routine is a consistent schedule. The more regularly you do it, the more accustomed your body will become, helping you to reap more of the benefits. That being said, it’s important to not allow it to interfere with sleep at night.”

How long should a nap be?

“When it comes to napping, there’s no one-size-fits-all”, says Natalie. “At first you may wish to experiment with different nap lengths and times of day to see what works best.

“As a general rule of thumb, the best nap length for adults is between 10 and 25 minutes. This allows just enough time to boost alertness and reset your focus without entering into a deep sleep.

“If you’re feeling especially fatigued or finding that you’re napping beyond 30 minutes, this could be a sign that you’re sleep deprived or burnt out, in which case you may need to assess your nightly sleep schedule. Take into account the consistency and quality of your sleep, as well as the length of sleep. Napping too long or too frequently can have a reverse effect on your sleep health and wellbeing. Not only can it make you feel groggier, but it can also contribute to fragmented sleep and sleep disorders, such as insomnia³.”

What are the benefits of napping?

Natalie comments: “The benefits of napping regularly can be huge and there’s plenty of science to back this up. One study discovered naps ranging from 10 to 60 minutes increased positive mood and alleviated self-reported sleepiness up to 240 minutes post-nap⁴. Meanwhile, a NASA study found that a 40-minute nap boosted alertness by 100 percent and performance by 34 percent in tired astronauts and military pilots⁵.

“Napping can also reduce the impacts of insufficient sleep, help you to feel more relaxed, improve your memory, reduce stress, and lower the risk of cardiovascular problems⁶. Some studies have found napping can improve physical performance too. For example, athletes may experience improved endurance, reaction times, and cognitive performance⁷. Resting between workouts allows your muscles to heal and grow back stronger, meaning you’ll be able to do the same workout with less effort next time round.”

Healthy napping tips

“Timing is key,” asserts Natalie. “The post-lunch, early afternoon period when we start to feel a slump in energy levels due to a natural dip in our circadian rhythm is a popular time to get some shuteye. Avoid napping after 3pm so it doesn’t disrupt your inner circadian rhythm or affect your ability to fall asleep later that evening.

“Having a comfortable environment can also help maximise the benefits of napping and help prevent unwanted interruptions. Ideally, you want to create somewhere cool, dark and quiet. At home, the bedroom is likely the best place for a short snooze. Earplugs or an eye mask can help reduce disruptions, while soothing sounds or a meditative playlist can help you unwind. Make sure to also silence your phone, as this is often the biggest distraction.

“If you’re squeezed for time or you’re not a natural napper, you can try meditation instead. This allows your body and mind to recharge and produces slower brain waves similar to light sleep.”

Key takeaways

Quality, consistent sleep is vital for maintaining good mental and physical health and one way to enhance this is through habitual napping.  

Experimenting with the timing and length of naps can help you establish a schedule that works for you, although research suggests a 25-minute snooze during the early afternoon could reap the most benefits. These benefits include boosting alertness, improving mood, and reducing fatigue. In sport, napping can help to improve performance, enhance recovery and reduce reaction time.

For more information visit www.hypnosbeds.com.

[1] https://academic.oup.com/sleep/article/46/4/zsad025/7034889

[2] https://www.piedmont.org/living-real-change/the-truth-about-napping

[3] https://pubmed.ncbi.nlm.nih.gov/31501230/

[4] https://pubmed.ncbi.nlm.nih.gov/34043185/

[5] https://www.msdmanuals.com/professional/neurologic-disorders/sleep-and-wakefulness-disorders/insomnia-and-excessive-daytime-sleepiness-eds

[6] https://www.sleephealthjournal.org/article/S2352-7218(23)00089-X/fulltext

[7] https://yougov.co.uk/society/articles/40047-one-eight-britons-feel-tired-all-time?redirect_from=%2Ftopics%2Fsociety%2Farticles-reports%2F2022%2F01%2F11%2Fone-eight-britons-feel-tired-all-time

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