More Naps, More Problems: Restrict Naps for Better Sleep
Sometimes there is nothing more tempting than the thought of an afternoon nap. Lowering the shades, crawling back under the covers, and letting a few hours slip away might sound like a great idea at the time, but it can result in disrupted sleep later that night. Your body functions best within a certain range of sleep – for most people, between seven and nine hours of sleep – and napping can disrupt those natural, beneficial cycles. If you use up some of those hours napping, you will have a reduced “drive” to sleep, and this can make falling asleep and staying asleep during the night more difficult. For most people, eliminating or restricting daytime naps is the best way to assure a good night’s sleep. The major exception is emergency napping (see below).
Planning Naptime Length
Taking naps during the day should be avoided, if possible. But if you require an afternoon nap, try to limit your napping time to –20–30 minutes. Sleeping longer than 30 minutes increases your chances of getting into deep slow-wave sleep, which may make you feel even groggier upon waking than when you first went to lie down. Naps that last no longer than 30 minutes stand a better chance of helping to improve your mood, performance, and energy levels.
Napping 101
To make sure you don’t sleep past 30 minutes, set an alarm or ask someone to wake you beforehand. As with normal nighttime sleep, avoid sleeping in front of the TV and seek a quiet, darkened place to maximize your feelings of relaxation. The best time to nap is mid-afternoon, between 1 p.m. and 3 p.m. Definitely avoid napping in the evening, since this can make it difficult or impossible to sleep well that night.
Alternatives to Napping
If excessive napping is interrupting your restorative nighttime sleep, consider other possibilities for dealing with feelings of fatigue or sleepiness. Sometimes venturing outside to get some exposure to natural light, a mini stretching session, or a walk around the block during the workday can help boost your energy levels during an afternoon slump. We sometimes feel lethargic when our bodies need nourishment. Sipping water throughout the day can help you feel hydrated, and healthy snacks containing protein, such as almonds, boiled eggs, cheese, or low-fat jerky, can give you a quick caloric boost.
Emergency Napping
It is extremely important to listen to your body’s indications that a nap is needed. When our bodies begin to signal exhaustion, it can be impossible to predict when sleep might suddenly occur. This might happen while you’re driving or operating machinery, for example. If your eyelids begin to close involuntarily, time is of the essence. Find a safe place to pull over or stop your hazardous task and lie down for a nap until you feel that you’re able to continue.
Napping and CPAP (Continuous Positive Airway Pressure)
Do you use CPAP for the treatment of obstructive sleep apnea? If you do, remember that it is important to use your CPAP when you lie down for a nap. The CPAP will assure that you have the most restorative sleep and place less stress on your body.
References
National Sleep Foundation, Napping
http://sleepfoundation.org/sleep-topics/napping
