Science has shown that taking a nap during the day may be just the ticket if done within certain parameters. Here’s how to reap the benefits and avoid any drawbacks of indulging in a little nap time.

I am not ashamed to say that I have always been a napper. I know many people are not prone to or wanting to take a nap during the day, but I’ve always savoured getting some zzz’s in mid-day if my schedule allows for it. For those who value taking a nap, they shouldn’t feel guilty about it as it’s not laziness that underlies the desire to take a nap, but a need to recharge one’s energy.

Of course, there are several ways to replenish our energy during the day besides napping, such as getting outside for some sunshine, drinking water or a caffeinated beverage, or going for a short walk. While I appreciate a little nap, some may not nor feel any need to nap during the day. That is okay because each person has their own needs and preferences when it comes to whether a nap is useful or helpful to them or something that they enjoy.

Naps are not only for infants and young children; adults can benefit from them, too. The National Sleep Foundation, founded in 1990 and based in Washington, D.C., found that about 33 percent of adults in the United States take a daily nap. Note that this is approximately one-third of all adults not just seniors. Many of us are napping and there are good reasons for this.

How naps help us during the day

Studies have shown that naps not only refresh us for the rest of the day, but help us to be more alert, more productive and better able to concentrate. Naps can improve our mood, our cognition and our ability to learn. A nap can sharpen our memory before we begin a study session thereby making studying more effective. And even if we don’t fall asleep when we lay down for a nap, just the closing of our eyes and detaching from stimuli while resting will help rejuvenate us.

Is there a maximum duration recommended for a nap?

Scientists have found that short naps of under 30 minutes are beneficial, with a duration of 20 to 26 minutes appearing to be ideal. A nap of this length is often referred to as a “power nap.” NASA tried out the power nap with its astronauts and found that it sharpened their performance and alertness. This short nap duration allows the body and mind to rest without entering the deeper levels of sleep, so you wake up without any grogginess. There is now even such a thing as the NASA-approved nap time which is 26 minutes long (the “NASA-nap”).

While the power nap yields positive outcomes, naps of a longer duration have proven detrimental because when you wake up it is often during a deep stage of sleep which will likely leave you feeling groggy. Not only that but research, such as one study shared by the American College of Cardiology, shows that longer naps are associated with a heightened risk of developing metabolic syndrome. This condition consists of having three or more of the following risk factors:  high cholesterol or triglyceride levels, high blood pressure, high blood sugar and abdominal obesity. Any one of these risk factors can lead to serious illness such as heart disease, stroke or type 2 diabetes.

So, if you want to take a nap to gain the most benefit from it while safeguarding your health, you might want to give the NASA-nap a try. Set your alarm for 26 minutes, find a quiet dark space to rest (wearing an eye mask and earplugs can substitute for the ideal spot), close your eyes and drift away.

You will also likely want to take your NASA-nap during a time of day when it will not interfere with your nighttime sleeping. Which leads us to another element of good napping strategy:  time of day.

When is the best time to take a nap?

Sleep research indicates that napping before 2 p.m. is best, as a nap at this time of day is the least likely to disturb your nighttime sleep. Napping after 3 p.m. is more likely to cause you problems falling asleep at night. The after-lunchtime siesta sure was on to something good!

Naps do not replace getting good nighttime sleep

Getting restful and restorative nighttime sleep is of paramount importance for our overall health and wellbeing. For adults, between seven and nine hours of good-quality sleep is recommended. Older adults may need on the lower end of this range. Sleeping longer than nine hours a night may be warranted for some people such as those with certain illnesses. Our nightly need for sleep is just that – hours of sleep that occur consecutively every 24 hours. A nap is not intended to make up for insufficient hours of sleep at night.

Sometimes we take longer naps during the day because we’re tired. It’s understandable. We need to sleep if our sleep experience the night before did not provide us with enough rest and replenishment. It’s okay if this happens. It happens to everyone, no doubt. But, if we notice that this is becoming a regular routine for us, perhaps we are not getting a sufficient amount of sleep, or quality sleep, at night. Rather than continuing with this pattern of taking long naps during the day, it’s important to address why we are not getting enough restorative sleep at night and then rectify the issue.

Consistently getting less than seven good hours of sleep a night for an adult is linked to obesity, heart disease, stroke, high blood pressure, diabetes and depression.

The Takeaways

 – Napping is good for you if it’s done in early mid-day before 2 p.m. and lasts less than 30 minutes.

 – There are alternatives to taking a nap as a way to recharge yourself during the day if naps are not your thing. But, if a nap does appeal to you, there are benefits to taking a NASA-nap.

 – Taking naps is not a long-term solution to not getting enough good quality sleep at night.

And whether you partake in naps or not, remember that You are the Light of your own Life.