If the idea of grabbing a 10 minutes power nap during the day sends you into a terminal downward spiral of guilty thoughts, you’re not alone.
Daytime napping still carries a stigma in the 21st century workplace.
Which is ironic, because in the last few decades, sleep scientists have discovered that a short nap can brings a plethora of health and functional benefits , including, being more productive in the workplace.
So, if you’re someone who struggles with drowsiness in the afternoon, low-energy throughout the day, consider these 10 beneficial ways that napping can improve your mental, emotional and physical well-being.
1. Napping improves memory and learning
Even a 20-minute power nap can clear our mind, help consolidate already learnt information, and allow our brain to pick up new material faster and more effectively.
Even in the early stages of sleep, the brain starts to clear out adenosine – a chemical that gets created as we work and learn.
This means that when we wake up, the brain is now able to collect more information, since it has additional free space. A slightly longer nap of 60 – 90 minutes has even more benefits; and mimics a good night’s rest that allows us to learn twice as fast.
2. Naps increases alertness
As we go through the day, we lose energy. Our brain starts to wander as a way to give us mini breaks from whatever we are doing.
Usually this just means a dip in productivity; but at some jobs, this can spell disaster.
Research suggests that 20 – 40 minute naps can correct this problem; so that people who take a short nap are more alert, respond better and faster and make less mistakes.
Brain scans show that people who take naps perform better at tasks because their brains function just as they would after night sleep.
3. Naps enhances mental health
When coupled with moderate exercise, regular afternoon naps can help enhance and maintain mental health; particularly in the elderly.
One study found that when elderly participants were encouraged to take a post-lunch nap followed by moderate activity in the evenings, they showed better overall mental health.
They also had better physical health and reported better sleep quality for night sleep.
4. Napping improves cardiovascular health
Naps help in reducing our sleep debt; and thus carry a variety of health benefits.
Short naps (30 minutes of less) in particular are found to be most beneficial, as they do not cause sleep inertia and other related health concerns.
A study found that people who get very little sleep each day have significantly higher risk for hypertension and heart problems.
Naps help reduce fatigue, and thus allow our body to repair itself more effectively. Of course, this benefit of short naps is best achieved when paired with regular, moderate exercise.
5. Naps promote creativity and productivity
When at a loss at trying to find a creative solution to a problem; try taking a nap.
People experience rapid enhancements in creative thinking and problem solving after even a short period of sleep.
This may happen because the brain makes connections between different bits of information without our conscious thought reining it in.
It may also be that the right hemisphere of the brain – the part associated with creative and lateral thinking – clears out the blocks in our thinking while we nap.
It also integrates our new experiences with older stored memories while we sleep; and this can lead to finding unexpected connections and innovative solutions. A 60 – 90 minute nap seems most efficient in enhancing creativity.
6. Napping reduces stress
Even a 10 minute nap can reduce stress and make us feel relaxed.
A nap acts as a mini-vacation and resets our stress levels; so that we feel cared for and ready to tackle our next task.
The best thing is that we can get this benefit even if we don’t actually fall asleep. Just the act of resting and focusing on ourselves for a few minutes is enough to lower stress.
7. A nap lifts your mood
Naps help us feel better and improve our mood.
People who nap report higher feelings of well-being, improved mood and energy levels as compared to people who don’t get to take a nap.
They also report lower levels of fatigue and feel less agitated as compared to before their naps. And we all know that happy workers are efficient workers!
8. Napping can help combat weight gain
It may seem counter – intuitive that sleeping can help control weight gain; but naps actually help our bodies stay fit.
When we are sleep deprived, the body responds by increasing the production of the hormone grehlin which triggers a hunger response; and by reducing the production of leptin hormone, which helps us feel satiated.
Thus, we are more likely to eat when we haven’t slept. This also explains the desire to snack in the afternoon – something else that reduces when we take a nap.
Thus, nappers are less likely to consume unnecessary calories.
9. Reduces the craving for alcohol and caffeine
Instead of reaching out for a cup of coffee or tea to combat afternoon drowsiness; take a quick nap instead.
The research suggests that people who are sleep deprived are more likely to consume (and even abuse) caffeine as compared to someone who’s feeling fresh.
Sleep deprivation has also been linked to increased alcohol consumption, perhaps as a way of boosting energy in social situations. Naps help in feeling fresh and energized, reducing our dependence on these drinks.
10. Helps you look younger
Tired looking skin? Let it rest! Taking regular naps reduces the impact of fatigue on the skin – by reducing the fatigue.
Even short naps allow our body to start it’s job of repairing old and tired cells; leaving us looking as fresh as ever.
Of course, the improved energy levels after a nap only add to looking happy, relaxed and young!
