The Benefits of Naps

By Dr. Gregg D. Jacobs
July 27, 2004

Many people feel a mid-afternoon slump in mood and alertness, especially after a poor night of sleep. Many believe that this slump is caused by eating a heavy lunch. However, in reality, this occurs because we were meant to have a mid-afternoon nap.

Several lines of evidence, including the universal tendency of toddlers and the elderly to nap in the afternoon and the afternoon nap of siesta cultures, have led sleep researchers to the same conclusion: nature intended that we take a nap in the middle of the day. This biological readiness to fall asleep in the mid-afternoon coincides with a slight drop in body temperature and occurs regardless of whether we eat lunch. It is present even in good sleepers who are well rested. Sleep researchers have also discovered that the afternoon dip in mood and alertness is associated with poorer performance, particularly after a night of sleep loss, and a simultaneous increase in sleepiness-related accidents. In fact, deaths from all causes show a secondary peak in the afternoon after a nocturnal peak, presumably from sleepiness-related accidents

Other evidence for a biological propensity for a mid-afternoon nap includes: sleepiness increases in the mid-afternoon; the afternoon nap is the last to be given up by children; older adults revert to afternoon naps; and, adult naps are almost always taken in the afternoon;

A mid-day nap is an integral part of the daily routine of many cultures, particularly those near the equator. This suggests that napping may have been part of an evolutionary mechanism to get us out of the hot midday sun. However, because the urge for a nap is appreciably weaker than the need to sleep at night, it can be suppressed (or masked by caffeine) but at the cost of increased sleepiness and reduced mood and performance. Also, because naps conflict with work schedules, they are becoming less common in industrialized societies (with the exception of college students and the elderly, who have more regular opportunities to nap). Unfortunately, this decline in napping may be causing poorer afternoon alertness and performance.

Research on napping suggests that an afternoon nap as short as ten minutes can enhance alertness, mood, and mental performance, especially after a night of poor sleep. Several studies also suggest that polyphasic sleep in the form of 30 minute naps taken regularly (every 4 hours) is the only way to reduce nocturnal sleep below 5-6 hours and still maintain performance. Studies on solo yacht racers indicate that winner’s average about five hours of sleep in the form of brief naps throughout the 24 hour day. In one study, subjects were allowed 20 minutes of rest/nap every 6 hours during a 64 hour work period. Results suggested that baseline levels of cognitive functions were maintained.

If you have an opportunity for an afternoon nap, particularly after a poor night of sleep, take one; you will feel more alert and energetic afterwards. Following a mid-afternoon nap, performance may temporarily deteriorate due to grogginess. However, once sleep inertia dissipates (usually 5-20 minutes), mood, energy, and subjective alertness improve beyond baseline; in sleep-deprived individuals, objective alertness and performance also improve. In non-sleep deprived individuals, improvements in performance have also been documented when measured 1.5 to 12 hours after a nap, particularly when naps are scheduled in preparation for all-night work shift. Naps should be limited to 45 minutes and avoided after 4:00 p.m.;otherwise, one may enter deep sleep, which may cause grogginess for a period of time after the nap and reduce the pressure for sleep that night.

Interestingly, there is no evidence that nap benefits are tied to a specific sleep stage. Also, there is evidence that simply resting in the mid-afternoon can improve mood. Sleep itself may not be the crucial factor in the positive effects of afternoon naps on improving mood; what may be important is an afternoon period of relaxation common to both resting and napping.

In summary, napping is normal and beneficial in terms of reducing sleepiness and increasing performance. Optimum human performance appears best served by at least biphasic sleep and perhaps polyphasic sleep.

9 Natural Cures for Insomnia

According to medical experts, insomnia affects roughly 32 million people in the United States alone – one in eight or nearly 12% of adults. Such a common problem has hundreds of treatments, but there’s still plenty of misinformation about what kinds of natural cures actually work for insomnia.

Does the food eaten before bed or the coffee drunk first thing in the morning make a difference? How about bedroom lighting and bedtime routines? Dozens of factors can affect insomnia and sleep quality, so following a daily and nighttime routine is some of the best advice on how to get a good night’s sleep.
Daily Routines for Good Sleep

It’s strange but true: daytime habits can affect sleep quality and help to encourage – or prevent – insomnia. People with insomnia, sleep disturbances, sleep disorders, or even occasional trouble falling asleep should consider:

1. Avoiding caffeine, MSG, alcohol, and other drugs and chemicals that can interfere with sleep cycles. Need a cup of java to get the day started? Even a cup of coffee first thing in the morning has the potential to interfere with nighttime sleep. Some people react to caffeine, alcohol, and chemicals like MSG (in food) much more than others.
2. Eliminating naps, especially in the evening. Napping isn’t necessarily going to cause trouble sleeping; but evening naps can throw off the body’s cycles and interfere with nighttime sleep.
3. Keeping computers, television and other entertainment out of the bedroom. People who are used to playing video games, reading, or doing homework in bed may have trouble falling asleep. It’s best to keep activities out of the bedroom so the body knows that bedtime equals sleep time.
4. Exercising regularly. Regular exercise has been shown to improve just about every aspect of health, and sleep is definitely included. Activity just before bed raises heart rate and increases adrenalin, which can make it harder to fall asleep; but cardio exercise in the morning or afternoon 3 to 4 times a week cures insomnia for many people.

Nighttime Routines to Help Beat Insomnia and Fall Asleep

Nighttime habits are just as important in improving sleep, if not more so, than daytime ones. Insomnia can usually be prevented by:

1. Relaxing before getting into bed. Busy lifestyles and overfull days can create stress and tension that linger after getting into bed and keep the mind racing instead of letting a person fall asleep. Taking a few minutes to slow down and do something restful before hitting the sack lets the body unwind and begin to enter “rest” mode. A regular bedtime can help, too.
2. Finishing eating 3 to 4 hours before sleep. This is especially true for those who suffer from acid reflux or nighttime indigestion, but almost everyone can benefit from ending all meals and avoiding all but the plainest of snacks a few hours before sleep.
3. Keeping the bedroom dark and quiet. The body’s circadian rhythms can be altered – and fooled into insomnia – by low daylight or brightness at night. Make sure that blinds and curtains are thick and wide enough to keep light out of the bedroom. If there’s a noise problem, try using a fan to mask noises outside the room.

Natural Insomnia Treatments

If none of the above work, there are a number of natural treatments known to work as sleep aids and help beat insomnia. A few of the most reputable include:

1. Aromatherapy for sleep and relaxation. Essential oils are natural liquids pressed from plants and have been handed down by healing traditions all over the world. Studies have shown that essential oils like lemon, valerian, lavender (among others) help with relaxation and can improve sleep quality and help people fall asleep.
2. Meditation, visualization and relaxation. Mental exercises that quiet the mind and ready the body for sleep help by eliminating tension and stress that keeps most people awake. Hundreds of such exercises can be found in books and across the web. It’s hard to say that one is more effective than another, since it’s mostly a matter of personal preference.

Treating Insomnia with Medication

If you are suffering from the inability to fall asleep at night, or stay asleep during the night, you could have insomnia. It is a common sleep disorder, that affects a lot of people and that leaves many people unable to get the rest and sleep each night that they need. For some people, they think it is normal, and assume they are not able to sleep because of stress, or other common factors that could be keeping them awake. But if it is persistent, and you are not able to sleep or stay asleep for a period of time, it could be a more serious problem, and you could be diagnosed with insomnia.

Insomnia happens when the body and mind are not able to reach the level of relaxation and rest that is necessary in order to fall asleep. It can be very frustrating to those who suffer from it because they may feel as though they are relaxed, and may feel sleepy, but be unable to fall asleep. For some, it is a matter of not being able to sleep through the night.

Whatever it is that causes insomnia, if you go on for nights without being able to sleep, you need to figure out what you can do to make it better, and find a way to be able to sleep. It can be as easy as trying different types of relaxation techniques and finding ways to be able to relax your body and your mind to the point that you are able to fall asleep. While these techniques may work for some people, others are not able to go without trying a medication. You can find a lot of medications that are available for helping you fall asleep, and some are available over the counter, while others require a prescription to take them.

You may have heard about potential negative side effects that you could experience by taking treating insomnia with medication and sleep products, and while some people may experience some of the negative side effects, others find that it is the only way to be able to fall asleep and stay asleep throughout the night. Talk to your doctor about what medications are available, and what may be a good one for you to try if you have tried other things, and are still unable to get the sleep that you need.