A few years ago, I was giving a luncheon speech and started with some tips on how to get the perfect nap.    It got a chuckle as many of the people in the room were known for nodding off during the presentations.  I had observed that at other meetings in this group and wanted to give them permission to nap, with some benefits. They all stayed awake during my presentation since I started with this topic as an introduction to my speech.  I think it was because everyone was more alert to the others in the room that were the normal nappers rather than my amazing speech.

Here are the five naps I described and how long it takes for each:

  • THE NANO-NAP: 10 to 20 seconds. Sleep studies haven’t yet concluded whether there are benefits to these brief intervals, like when you nod off on someone’s shoulder or when they are talking to you.
  • THE MICRO-NAP: two to five minutes. Shown to be surprisingly effective at shedding sleepiness.
  • THE MINI-NAP: five to 20 minutes. Increases alertness, stamina, motor learning, and motor performance.
  • THE ORIGINAL POWER NAP: 20 minutes. Includes the benefits of the micro and the mini, but additionally improves muscle memory and clears the brain of useless built-up information, which helps with long-term memory (remembering facts, events, and names).
  • THE LETHARGIC PERSON’S NAP: 50 to 90 minutes. Includes slow wave plus rapid eye movement sleep; good for improving perceptual processing; also, when the system is flooded with human growth hormone, great for repairing bones and muscles.

Napping offers numerous benefits including:

  • Relaxation to help you become more alert and productive afterwards.
  • Reduced fatigue and refreshment to your bones.
  • Improved mood and release from the feeling of being a lazy bum.
  • Improved performance, including quicker reaction time and better memory.

What are the downsides to napping?

Napping is not for everyone. Some people simply can’t sleep during the day or have trouble sleeping in places other than their own beds, which napping sometimes requires. An alternative may be to just close your eyes and clear your mind of thoughts for a few minutes and call that a break instead of a nap, for those that can’t take a nap normally.

Napping can possibly have negative effects, such as:

  • Sleep inertia. You might feel groggy and disoriented after waking up from a nap.
  • Night sleep problems. Short naps don’t affect nighttime sleep quality for most people. But if you experience insomnia or poor sleep quality at night, napping might worsen these problems. Long or frequent naps might interfere with nighttime sleep.

You might consider making time for a nap if you:

  • Experience an unusual season of fatigue or unexpected sleepiness.
  • Are about to experience sleep loss — for example, due to a long work shift or long flight overseas or maybe company coming over for a long stay at your home and you need a break from your guests.
  • Want to make planned naps part of your daily routine, just give me some daily rest, I deserve it.
  • When the speaker is boring, and you want to catch a few Z’s. Check out the five kinds of naps to see which one works best for you situation. Sometimes your food just needs to digest, and your brain needs a rest and now is a good time.

Sleep pods are turning up in more and more locations. You will find sleeps pods in cool workplaces, even fitness centers and airports. Kind of weird from some people, but others love the idea.  Give them a break and expect that they will get some good benefits.

To get the most out of a nap, follow these tips:

  • Keep naps short. Aim to nap for only 10 to 20 minutes. The longer you nap, the more likely you are to feel groggy afterward. However, young adults might be able to tolerate longer naps. Babies need naps and so do some of us older adults.  I am getting there especially after church on Sundays.
  • Take naps in the early afternoon. Napping after 3 p.m. can interfere with nighttime sleep. Individual factors, such as your need for sleep, your sleeping schedule, your age, and your medication use, can play a role in determining the best time of day to nap.
  • Create a restful environment. Nap in a quiet, dark place with a comfortable room temperature and few distractions. Sleep pods are becoming more common. The benefits ad a nap are amazing and not only are the known to provide rest, but renewed energy for taking on new projects with a fresh creativity.

The older I get, the more I enjoy a short nap.  When I got drowsy, I sometimes just get up and walk around.  Some of our staff, have stand up desks which are becoming more and more common in the workplace.

Enjoy your days, rest more, walk more and share a favorite joke or story each day with those around you as humor is good for the bones and the mind.