The Science and History of Napping: How Daytime Rest May Contribute to Improved Wellbeing
Finding time to rest and recharge can be a challenge. However, the benefits of regular, quality sleep are widely known and celebrated. But what about napping? Often misunderstood or frowned upon, napping can be valuable in promoting overall health and well-being.
This blog post will explore the science behind napping and how daytime rest can contribute to a longer, healthier life.
Exploring the Art of Napping in Different Cultures Around the Globe:
Napping is a traditional practice in many cultures, and it has been used for centuries as a means of rest and rejuvenation. For example, in Spain, it is known as "Siesta," many businesses, shops, and restaurants shut down during the afternoon so that people can rest. The Siesta generally lasts 20-30 minutes and helps people recharge and escape from the midday heat.
Similarly, in Japan, companies have introduced dedicated napping spaces or "napping pods" to combat sleep deprivation and boost productivity. These pods offer employees a comfortable and private environment to take power naps during the day. Companies in Japan have embraced this practice, recognising its positive impact on employee well-being and performance and prioritising their employees' rest to promote overall productivity.
"Qaylulah" is a cultural tradition in the Middle East and Arab nations. It's a brief nap taken after lunch, lasting 15 to 30 minutes. This practice is popular during Ramadan to help sustain energy levels and keep people alert. Various indigenous cultures worldwide have daytime rest and napping traditions.
For example, in the Andean region of South America, "Pachamanca" involves communal meals and rest breaks to honour the connection between humans and nature. In addition, some Native American tribes have communal napping rituals as a form of spiritual rejuvenation and healing.
In Nigeria's Yoruba culture, "omoluabi" or "battle" is a tradition of napping after lunch. This helps with digestion, relaxation, and energy replenishment, promoting overall health and mental well-being. "Mesimeri" is a midday break or nap taken in Greece. Shops close for a few hours during the hot summer, and people rest, nap, or have a relaxed lunch at home or local cafes. This practice acknowledges the importance of balancing work and relaxation while embracing the Mediterranean lifestyle.
Cultures around the world have various practices for daytime rest and napping. Incorporating rest and rejuvenation into our daily routines can improve well-being and promote balance. Napping is not just a luxury but a beneficial habit tied to daily routines and societal norms. These practices highlight the importance of taking breaks and productive moments of stillness in our busy lives.
How Long Should a Nap Be?
Studies indicate that taking short breaks throughout the day, ranging from 20 minutes to a full 90-minute sleep cycle offers various advantages. Studies show a 15% increase in alertness and a 30% improvement in memory retention.
The Benefits of A Short Nap:
Emotional Regulation & Processing: Napping can help adults regulate their emotions, suppressing negative feelings like frustration and impulsiveness. Studies show it's not just for kids - missing an afternoon nap can also affect mood in adults!
Increased Alertness and Cognitive Function: Napping can reduce fatigue and improve alertness, concentration, and cognitive performance. Studies show it can enhance memory, creativity, and problem-solving, leading to better productivity and decision-making.
Stress Reduction: Cortisol levels are reduced following a nap. Taking a break from daily demands benefits the body and mind, improving emotional well-being.
Enhanced Learning and Retention: Studies have indicated that napping after studying can enhance memory retention and learning performance. This is because it enables the brain to process and integrate information, improving consolidation and retention. One study even found that napping can boost memory retention by up to 20%.
Cardiovascular Health: A 20-30 minute can improve heart health by lowering blood pressure, reducing the risk of heart disease, and preventing stroke. Napping for 45 mins, 3 times a week, can reduce heart-related risks by 48% in a study.
Increased Productivity: Napping can boost productivity and job performance by increasing alertness, concentration, and creativity. A well-timed nap can provide renewed energy and effectiveness, improving overall productivity.
To make the most of your napping routine, here are some tips to consider:
Duration: Aim for short naps of 20 to 30 minutes to avoid entering deeper stages of sleep, which can lead to grogginess upon awakening.
Coffee before a nap: Studies have shown that combining a 20-minute nap with 200mg of caffeine (equivalent to a large 500ml Americano) can reduce sleepiness and improve performance. This is because caffeine needs around 30 minutes to reach its highest levels in our blood plasma. Therefore, you'll wake up energised!
Timing: Find the optimal time to nap based on your sleep patterns and schedule. The mid-afternoon, around 2 to 3 pm, is often considered an ideal time for a nap, as it aligns with the body's natural dip in alertness.
Environment: Create a climate conducive to napping. Find a quiet, comfortable space with dim lighting and a suitable temperature to promote relaxation.
Consistency: Establish a regular napping routine to train your body and mind to anticipate and benefit from the restorative effects of napping.
Avoid Late Napping: Be cautious about napping too close to your regular bedtime, as it may interfere with nighttime sleep and lead to difficulties falling asleep at night; therefore, preferably never after 3 or 4 pm!
Additionally:
Setting the alarm: To avoid oversleeping and feeling groggy, set the alarm to wake you up at the desired time.
Experiment and Adjust: Everyone's sleep needs and preferences differ, so experiment with different nap durations and timings to find what works best for you.
Listen to Your Body: Listen to your body's signals and adjust your napping routine accordingly. If you consistently feel groggy after napping or have trouble falling asleep at night, you may need to adjust the duration or timing of your naps.
Research has shown that napping can significantly benefit one's well-being and productivity. Instead of viewing it as a sign of laziness, napping should be embraced as a valuable tool for improving cognitive function, reducing stress, and promoting a healthier lifestyle. By understanding the ideal duration, timing, and environment for napping, people can utilise daytime rest to lead longer and healthier lives.
If you ever feel tired or overwhelmed, don't hesitate to give yourself permission to take a revitalizing nap.
References:
https://pubmed.ncbi.nlm.nih.gov/9401427/
https://www.heart.co.uk/lifestyle/health-fitness/napping-regularly-risk-heart-attack-stroke/
https://news.berkeley.edu/2010/02/22/naps_boost_learning_capacity/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6335868/
https://www.urmc.rochester.edu/encyclopedia/content.aspx?contenttypeid=1&contentid=4707