The Truth About Napping: More Than Just a Short Sleep
The Art of Napping: When, How, and Why
A nap in between can work wonders – but there is more to this short sleep than you might think. Thomas Edison, the American inventor behind numerous innovations, including the practical light bulb, knew this all too well. He valued the power of a well-timed nap so much that he set up nap couches in his home and laboratory to recharge as needed. Other great figures in history, such as the painter Leonardo da Vinci, former British Prime Minister Margaret Thatcher, and former First Lady of the United States, Eleanor Roosevelt, have also highlighted the benefits of napping.
Here are some important insights from Gorilla Gesund about napping:
Are you a fan of napping?
When it comes to napping, there is no one-size-fits-all solution. Some people are naturally inclined to take naps, while others prefer to forgo them. A large part of this preference may be attributed to genetic factors. People who enjoy napping usually fall asleep quickly, but not particularly deeply. After about 20 minutes, they wake up on their own and feel refreshed. Some napping enthusiasts report needing this time and not being as productive without it. On the other hand, "non-nappers" tend to sleep more deeply during a nap. They usually need an alarm clock to wake up, and when they do wake up, they feel groggy. Napping significantly affects their productivity. So, will you take the plunge into the realm of napping? To nap or not to nap, that is the question!
The danger of sleep drunkenness
Do you have an increased need for sleep during the day? This could be a sign of an impending health problem. Studies have linked regular daytime napping to an increased health risk, including cardiovascular diseases. Constantly feeling tired during the day can be a sign of depression. In such cases, daytime fatigue is a symptom of an underlying issue. Sleep is not the cause of the problem, although napping can worsen depression if you are affected. Consult your doctor to determine the cause of this exhaustion.
The Pitfalls of Cat Naps
There are some disadvantages to napping. While a short nap usually does not affect nighttime sleep, a longer nap or frequent napping can make it harder to sleep at night. If you already suffer from insomnia or poor sleep quality, napping could even worsen the problem. The "sleep inertia" feeling occurs when you feel disoriented or groggy after a nap. It can take a while to recover from this state, resulting in a loss of valuable work time.
Some people feel uncomfortable sleeping anywhere other than in the privacy of their own bedroom on a comfortable, supportive mattress. However, when you try to sleep during work hours, napping on the sofa or chair is often unavoidable. Instead of taking a nap, try to get some exercise. Take a walk outside, soak up some sunlight, and see if that gives you a boost of energy. This will help you fall asleep better in the evening when it's time to go to bed.
7 Tips for the Perfect Nap
"When and how should you best take a nap? Here are 7 tips from Gorilla Gesund:"
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Napping during colds: If you are sick or feel like you are getting sick, you should definitely take a nap. Sleep is good medicine! Your body needs extra rest during this time to recover.
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Keep the nap between 15 and 40 minutes: Research presented at the American College of Cardiology conference shows a link between naps lasting longer than 40 minutes and health issues such as obesity, diabetes, and metabolic syndromes like high blood pressure and high cholesterol.
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Master the Power Nap: If you are working a double shift or during a time period that disrupts your regular sleep, you should take a short nap during a break to maintain your energy and concentration.
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Use Naps as a Substitute for Caffeine: If you often reach for coffee, caffeinated drinks, or energy drinks during the day, you should instead take a nap. Naps are far more effective and longer-lasting in terms of boosting energy. Additionally, consuming caffeinated food and drinks during the day affects nighttime sleep.
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Enjoy a refreshing nap: A nap on the plane can help you adjust to different time zones. Additionally, navigating through airports can be stressful, so a little snooze can help you relax. Make sure your neck is supported so you don't wake up with tense muscles. Of course, it's much easier to sleep lying down, so don't forget your neck pillow if you want to sleep on the plane.
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Consider a nap room: If you work from home, it's easy to find a place to nap. If you have your own office with a lockable door, napping shouldn't be a problem. Some companies, including Zappos and Google, now offer their employees "nap rooms" where they can take short naps during breaks. If you're not in that position, it can be a challenge to find a place where you can fall asleep peacefully and with the necessary privacy. Use earplugs and sleep masks to make falling asleep easier.
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Try out meditation: Meditation has many of the same benefits as a nap, and you don’t have to lie down! Close your eyes, focus on your breath, and relax your muscles. Let thoughts come and go without holding on to them. If you fall asleep, that’s okay: You probably really needed it.
A rested day begins at night.
A nap can help you get through the day with a smile, but don't neglect the sleep that really matters – the 7-8 hours you should spend in your bed at night. If you're tired in the early afternoon, you may not be getting the sleep you need at night. Prepare for success – make sure your sleep environment contributes to a good night's sleep.
Your Way to a Restful Nap
A short nap can improve your productivity and health, but it requires a certain level of mindfulness. Be sure to choose the right duration for the nap and not to do it too often to avoid jeopardizing your nighttime sleep. Remember that naps are not a substitute for the essential 7-8 hours of sleep at night. Gorilla Gesund recommends that you take advantage of the benefits of a nap, but not to neglect the sleep you get at night. Your well-being depends on a balanced sleep routine that includes both napping and nighttime sleep.
