It’s important to stay mindful of how you respond to naps. However, this advantage disappeared if naps exceeded twice a week, with researchers noting that naps shouldn’t substitute the sleep gained at night.įurther research is needed on the long-term effects of napping, however, in the short-term, the immediate rewards tend to be: The same study showed a control group who got to nap post lunchtime performed better in the afternoon’s set of exercises, as opposed to the group who had to stay awake all day.Ī fascinating study following Swiss adults over a period of 8 years found that the adults who took naps 1-2 times a week had a lower risk of heart disease and stroke compared to the group of non-nappers. However, other research in the US found that napping up to 90 minutes also boosts brainpower with the immediate reward being that the brain’s temporary storage space clears out to make way for new information to absorb. One study measuring the most effective duration of a nap found that 10 minutes was the ideal time for a power nap. When looking at memory performance, power naps also had a positive impact. Research looking at the benefits of power napping on cognitive decline showed that naps improved cognitive performance for a longer period, and increased alertness. Do power naps work? Immediate and long-term benefits After 20 or so minutes the caffeine will have kicked in, helping you wake up from your power nap refreshed and alert. Known as the stimulant nap or coffee and caffeine nap, the idea is to have a cup of coffee just before going for your nap. Pairing your power nap with a cup of coffee may sound counterintuitive, but the idea has merit. This longer daytime nap will then have a similar positive impact as the power nap. It’s then no longer considered a power nap, but you’ll have gone through all stages of sleep and most likely will wake up in a light sleep phase. If you intend to nap for longer than 30 minutes, it’s almost better to go for a longer sleep (up to 90 minutes). During a power nap, the sleeper intentionally terminates sleep before 30 minutes to avoid entering deep sleep, which could result in a groggy feeling and, in the worst case, last the rest of the afternoon – not the intended effect! How long should a power nap be? The term power nap was coined by Cornell University social psychologist James Mass. What is a power nap?Ī power nap is a short sleep (only between 10-30 minutes) intended to revitalize you. How helpful is a power nap, which only lasts between 10-30 minutes – and are they for everyone? Let’s take a closer look at the research being power napping, and acquaint you with some powerful nappers throughout history. Examples include post-lunch snoozes for workers in China or India, or siestas in Spain and Italy to escape the heat and revitalize the mind and body. Naps – a period of short sleep ranging between 10-90 minutes – have long been part of life in different cultures. Sleep Cycle alarm clock > About Sleep > Sleep Habits and Health Power naps – how powerful are they?
0 Comments
Leave a Reply. |
AuthorWrite something about yourself. No need to be fancy, just an overview. ArchivesCategories |