Sleep experts say that naps make for a better, more functional worker. Also, studies have reported that naps reduce sleepiness while improving cognitive functioning, psychomotor performance, short-term memory and mood. So, overall the idea of napping sounds pretty good. However, I don't nap. I just get a good night's sleep and go about my day. If you really feel that napping is something that you need, you'll have to understand the degrees of napping.
Power Nap: 10 to 20 minutes
Most sleep experts agree that if you want to have a quick increase of alertness and/or decrease fatigue, take a 10- to 20-minute nap.
Grogginess Nap: 30 minutes
Some studies have shown that when you take a longer nap, the effects of sleep inertia begin settling in after you wake up. This is the brief period of grogginess you feel when you first wake up in the morning. Your body is still in a state of rest and parts of your brain are not fully awake yet.
Short-term Nap: 60 minutes
It's understood that somewhere between 30 to 60 minutes we start to encounter the beginning of our deep sleep cycle. This is when our brain waves begin slowing down and we experience benefits such as remembering facts, remembering places you’ve been, and remembering names and faces. The downside to a short-term nap is that the moment you begin waking up, you will feel minor effects of grogginess.
REM Nap: 90 minutes
REM is rapid eye movement. This when you have reached your full sleeping cycle and dream. A 90-minute nap has been said to improve creativity and emotional and procedural memory (such as learning a new skill). In my opinion, if you need a nap this long you are not getting enough sleep at night!
Experts say the ideal time of day for a person to fit a nap in is generally between 1:00 p.m. and 4:00 p.m. Napping later than that could interfere with your night schedule. Also, if you find yourself dreaming while you are napping during the day, this may mean you are sleep deprived and will need to re-adjust your sleep schedule so you can get adequate rest at night.
Here's an idea... try going to bed a little earlier and getting enough rest at night, along with proper nutrition during the daytime. The result will likely be that you won't need a nap.
From Him, Through Him, For Him (Romans 11:36),
Paul J. Staso
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Visit my YouTube channel -- https://www.youtube.com/user/pacetrek
Click on any of the links below to see some of my adventure photos:
- United States in 2006 (3,260 miles solo in 108 days at age 41)
- Montana in 2008 (620 miles solo in 20 days at age 43)
- Alaska in 2009 (500 miles solo in 18 days at age 44)
- Germany in 2010 (500 miles solo in 21 days at age 45)
- The Mojave Desert in 2011 (506 miles solo in 17 days at age 46)
- Various Photos From Mileposts Gone By
- Students Worldwide Who Ran With Me Virtually
- Roadside Sights From My Running Adventures
- Some Cycling Moments From The Past
