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.

10 Tips to beat Insomnia and get a good nights Sleep

1. The bedroom is for sleeping
Do you have a television in your room? Can you be found in your bedroom when you are not even in a remotely sleepy mood? Well stop! This is very detrimental, and wont help your sleeping patterns. By using your bed only for sleeping you are letting your body know right this is where and when you sleep. Whereas if you are constantly on your bed watching TV or doing crosswords then you are stepping over the sleep/wake barrier and making it harder for yourself to actually get some quality ’shut-eye’ when the time comes.

2. Set Times
It is essential to set yourself a bedtime and a waking up time. No matter how hard it may seem to get up in the morning it is for your own good. By doing so you are setting yourself a body clock. Too often then not insomniacs sleeping and waking patterns get pushed later and later. And each time they do you are setting a bad habit for yourself and making it harder to come back to sleep normality. Set that time and stick to it!

3. Create a Space
The old saying ‘a cluttered space is a cluttered mind’ certainly rings true. It is important that your bedroom is a calming and relaxing space, keep it clean, perhaps invest in a some extra soft pillows and change the lighting. A few small changes to your room can make it a calming environment. And less mess means less distractions.

4. Drink easy
Obvious things like stimulants should be avoided, not just at night but throughout the day. Caffeine and energy drinks are a huge no no, playing havoc with your bodies natural ‘clock’ avoid at all costs. Milk on the other hand contains tryptophan, which when converted into serotonin promote healthy sleep.

5. Watch your diet
What are you eating or snacking on throughout the day? There are numerous foodstuffs that are proven to help sleep. Try increasing the amount of leafy greens you are eating – especially lettuce. Whole grain food such as brown rice and oats are also beneficial as the carbohydrates induce a sleepy feeling. And avoid ‘junk’ type food with no nutritional value, such as biscuits and crisps.

6. Exercise
Pretty self explanatory right? We all know the huge health benefits of exercising, it releases endorphins in the brain and keeps you healthy and fit. But it also tires you out, getting the right amount of exercise a day will help you hit the pillow when it’s time time to sleep.

7. Avoid naps
As tempting as it may seem, napping in the day will not do you any favours. Instead try and keep your self busy and occupied, set yourself a task, go for or walk or try and exercise. Once you have pushed past that sleepy stage it should be much easier to continue with your day and also prepare you for bedtime when it is actually bedtime.

8. Midnight Feast
Eating a big meal before bedtime can hinder your sleeping success. Your body needs time to digest the meal – it may also leave you feeling bloated and uncomfortable. Try eating at least 4 hours before you sleep to give your body the proper time it needs.

9. Hot stuff
Indulge in a hot bath or shower before you go to bed. Ladies you might even want to have a few drops of pure lavender essential oil in the bath to create a more calming space. The hot water helps soothe tired muscles and prepare your body for the land of nod.

10. Be happy
Okay this doesn’t apply to everyone but if you feel your sleeping problems are produced by to much worry of fear of something, then you need try and work it out. Choose a time in the morning where you can write down issues or things that you are upsetting you and try and write a lost of all the things you can think of to solve these problems. Also try talking it through with someone you trust or even a counsellor may help. Once you have got these issues off your chest you should feel much better and more able to sleep when need be.

Common Insomnia Causes for Many People Who Have Sleeping Problems

Many people suffer from the sleeping disorder called insomnia. For some people, it can also keep them awake for nights at a time,without being able to catch any sleep at all. For others, it can be less frequent, and keep them from falling asleep or staying asleep. If you have the symptoms of insomnia, and have not been able to get a full nights rest or sleep for some time, there are some things that you can try to get relief and remedy your symptoms and get the rest that you need.

Insomnia can be a very difficult problem to correctly fix at first, because it can take a while to figure out what is causing it, and what you can do to prevent it. For some it may be as simple as eliminating certain foods or drinks close to the time that they go to bed, for others, it can be more complex and require the use of medications to fall asleep. When you find yourself having a hard time getting to sleep, there can be a number of relaxation techniques that you can try to see if you can relax yourself enough to eventually drift off into sleep.

One of the commonly used relaxation techniques is drinking hot tea. Decaffeinated hot tea is one of the best things that you can try before going to bed. The herbal goodness of hot tea, can relax you, and help your body relax. You can also try listening to relaxation music. This works for a lot of people who are having problems going to sleep because they are stressed out about something, or have a lot of other distractions that are keeping them from falling asleep. You can also do Yoga or other meditation exercises that when done at the time when you are trying to relax your body, can help you to fall asleep.

If you try many of these and other remedies and are still not able to get to sleep or stay asleep, it may be time to talk to your doctor about possible treatment options that may be available for you to try. Not getting the proper amount of sleep for a period of time, can cause other health conditions and can cause you to become more stressed and have difficulties during the day due to lack of sleep.