The Complete Manual for the Best Sleep of Your Life

thirds of respondents to a 2017 survey by the National Safety Council, a nonprofit organization that promotes workplace safety, said they feel exhausted at work. 44 percent of respondents report having trouble focusing, and 53 percent feel less productive. Due to the pandemic and our disrupted sleep patterns, things seem to be getting worse. The obvious solution to our current sleep problems seems to be naps. While they can be helpful, they aren’t always the key to a life that is well-rested. Discover the many advantages of taking good naps in the following paragraphs, along with tips on how to do so.

What advantages do naps offer?

There is nothing improper with napping when done correctly (there is a “right” way to nap, after all!). In fact, taking a quick nap can improve both your physical and mental health. Let’s examine the advantages.

1. Improved thinking

You feel more alert after taking a power nap. Your brain should then operate more effectively as a result. Adenosine levels in the brain are also shown to decrease by naps, according to researchTrusted Source. Adenosine is a neurotransmitter that aids in cognition and promotes sleep.

2. Asharper memory

The process by which our brain converts information into a long-term memory may be facilitated by naps. After learning something new, taking a good nap seems to help us remember it.

Researchers divided 84 undergraduate students into three groups for a small 2019 study. They all studied the various species of crab for 90 minutes. After that, one group took an hour-long nap, another group studied for an additional hour (i.e., “cramming”), and the final group watched an hour-long movie.

They all had a final 90-minute crab school session after that. They took a test on what they had learned after a 30-minute break, and then another test a week later.

On the first test, the nap and “cram” group outperformed the movie group. On the second test, the nap group outperformed everyone. Other studies have shown that taking naps can improve episodic memory and perceptual learning, which are both related to the ability to distinguish between different stimuli.

3. Enhanced resistance

Even though you should continue hand washing and physical separation, taking regular naps may benefit your immune system.

Natasha Fuksina, MD, a board-certified internal medicine physician, claims that sleep deprivation causes immunodeficiency and increases the release of pro-inflammatory markers. “This can be prevented by taking naps during the day for a few days; this strengthens the immune system and cellular function.” For instance, 11 men participated in a small 2015 study and slept for just 2 hours one night. They took a 30-minute nap the following day, then slept through the night. The naps assisted in lowering levels of immune-regulating chemicals like norepinephrine and inflammatory cytokines.

How many hours should I sleep?

When it comes to naps, you’ll want to follow the advice of Goldilocks: don’t sleep for too long or too little. The sweet spot for increasing alertness and focus, according to Jeff Rodgers, DMD, a certified sleep expert with the American Board of Dental Sleep Medicine and the American Sleep and Breathing Academy, is a 20- to 30-minute “power nap” for most people. In order to ensure that you are in the beginning stages of the sleep cycle and won’t feel groggy upon waking he advises waking up just 30 minutes after dozing off for a nap.

Alex Dimitriu, MD, founder of Menlo Park Psychiatry & Sleep Medicine and a double board-certified physician in psychiatry and sleep medicine, adds that taking longer naps may also affect the quality of your nighttime sleep. Some people, he says, “can fall into cycles of napping during the day and getting poor quality sleep at night as a result.” But if you’re really having trouble, Rodgers advises taking a 90-minute nap. He explains that taking a nap “ensures that an entire sleep cycle has taken place, helping to avoid grogginess.”

How do I sleep?

Follow this recommendation from sleep professionals like Rodgers for the best, most productive naps: Between 1 and 3 PM, take a nap. “Humans naturally experience a slump during these hours. If you attempt to take a nap earlier than that, your body is likely not prepared for more sleep, and if you take a nap later than that, it may interfere with your nighttime sleep, according to Rodgers. Create an environment that is conducive to sleeping at night: Make it as quiet, cool, and dark as you can. If those things help, try an eye mask or a white noise generator. Instead of in your bed, you might want to take a nap on a couch or comfortable chair. You don’t want to get too cozy and stay asleep for too long.

Think about a “coffee nap”: Have a cup of coffee just before you go to sleep. “Upon waking, you’re refreshed from the nap and the caffeine starts to kick in, both of which can make for a very productive post-nap experience,” claims Dimitriu. To avoid difficulty sleeping at night, avoid doing this too late in the day.

How do I take a daytime nap?

You might want to buy blackout curtains if you take afternoon naps in order to keep your room as dark as possible.

Make sure to nap every day at the same time.

Last but not least, Broch advises taking some time to unwind before sleeping. Put your gadgets away and sit quietly for a few minutes.

Last but not least, Broch advises taking some time to unwind before sleeping. Put your devices away and take a few minutes to relax by sitting quietly or, if you like, practicing meditation.

Do I need to nap at night?

If you work the night shift or have an unusual work schedule, taking a nap at night is acceptable.

Maintain your regular napping schedule of 20 to 30 minutes (or 90 minutes if you’re really sleep deprived).

Additionally, avoid taking naps too soon after waking up or right before going to sleep again.

Find out when your shift’s midpoint is, which is the equivalent of 1 to 3 p.m. in the evening for a 9-to-5 job, advises Rodgers.

How do I get awake?

You’ll probably want to set an alarm because taking a nap for an extended period of time can make you feel more groggy.

Dimitriu suggests an alarm that gradually gets louder because they don’t often wake people up.

“The best course of action is to pick a song that starts out softly before getting louder,” he advises. You could also try an alarm clock with a progressively brightening light. According to Broch, taking a nap every day for the same amount of time will also help your body get used to waking up.

Who should not take a nap?

Even though they have advantages, naps aren’t for everyone. Rodgers advises taking a close look at your afternoon zzzs. “Are you relying on naps to get by each and every day? Is taking a nap something you intentionally do, or are you just ‘dozing off’ at your desk? He claims. According to Rodgers, persistent daytime fatigue may be a sign of a serious sleep disorder, such as sleep apnea or insomnia, which requires evaluation by a medical professional. According to Broch, if you have been diagnosed with insomnia, it’s generally not advised to take naps unless absolutely necessary for safety, such as remaining alert while operating heavy machinery or driving.

The conclusion

The benefits of naps include improved immunity, increased productivity, and support for our mental health. However, many of us are curious about napping techniques that won’t make us feel worse for wear. The secret is to limit your nap to 20 to 30 minutes, and to sleep in the same place as you would at night. You can also wake up from a nap with more energy and clarity if you set a gentle alarm or take some caffeine before be