Napping

I’m a napper. After lunch, I go upstairs to my office, settle in my Lay-Z-Boy recliner, read for a while, then doze for ten to twenty minutes. I’ve never considered the benefits of this practice, but sleep scientists now agree that napping can help you think more clearly, react more quickly, boost your mood, and improve your memory.

The urge to nap is governed by two physiological processes. One is called homeostatic sleep pressure, which is something that builds the longer you’re awake. The other is your circadian rhythm, which typically makes you a little sleepy in the afternoon. Experts say that the best time to nap is about six to eight hours after you wake up in the morning. That’s the point where there’s a natural circadian dip because of waning hormones that help keep us alert.   

Apparently different types of naps have different effects. Long naps—more than 30 minutes—are associated with health problems. A study of more than 3,000 Europeans who napped for more than 30 minutes were 23 percent more likely to be obese than those who didn’t nap at all. They were also more likely to have a combination of high blood pressure, high cholesterol, and other health issues. As a rule, the need for frequent naps and to regularly sleep more than an hour is a sign of illness, including Alzheimer’s.

Experts agree that the sweet spot is about 20 to 30 minutes. In a 20-minute nap, you’ll be in the lightest stages of a sleep cycle, which is restorative but easy to awaken from. A recent study with young adults found that even being in a sort of twilight zone generated more creativity and better problem-solving.

I don’t care about creativity or problem solving. I just like my afternoon nap.

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