Putting Napping to Rest

I am struggling through another boring mid-afternoon biochemistry lecture. My silent yawn is returned with an equal if not bigger yawn from every corner of the room. How come it’s about this time every day that I go into a massive energy slump? Does anyone else feel this way? Surely, judging by the yawning replies I am not the only one. I decided to do some proper research and set the record straight on daytime napping… Putting it to rest once and for all (pun intended).

So let’s take a look at how our bodies are designed. More than 85% of mammals are polyphasic sleepers; therefore sleep for short periods throughout the day (like your dog at home who can’t seem to stay awake for more than an hour). Humans on the other hand, are built to be monophasic sleepers therefore have two main periods in a day, one for sleep and one for being awake (day and night).

A unique group to add to the mix are those from predominantly European counties (Greece, Italy, Spain and the Middle East); who follow a biphasic sleep pattern, where they sleep for 5–6 hours during the night then 90 minutes during the day, otherwise known as their siesta period. Siesta’s came about as it was too hot to work during the middle of the day so workers would rise earlier to get the same amount of work done.

Naps are sometimes a double edged sword, they can make you feel like you are on top of the world or send you into the pits of despair..

So what does science say… Well the big guys in the white coats have found that naps of 20–30 minutes are the best. A study by NASA concluded that a 26 minute nap improved performance by 34% and alertness by 100%. One sleep cycle generally lasts 90 minutes and goes through five distinct stages. Sleeping for 20 minutes allows the body to enter the first two stages of sleep. In stage two our body temperature drops and we become disengaged from our surroundings which often results in increased alertness, improved motor skills and reduced fatigue.
Ever over slept and woken up from a supposed “quick power nap” feeling groggy and disoriented? This is called sleep inertia and is because after 30 minutes our body goes into stages three and four of sleep. In these stages we are in our deepest sleep, where our blood pressure drops and breathing slows. In these stages our body repairs and grows bone, muscles and tissues as well as strengthening the immune system.

Have you ever been so overwhelmed by drowsiness that you cannot function until you sleep? (much like this puppy?) Well this is actually a thing! Narcolepsy is a condition when people have poor control of their sleep cycles. People with this condition experience periods of extreme daytime sleepiness and uncontrollable sleep attacks which usually last from a few seconds to 10 minutes. Common treatment options for narcolepsy include prescribed medication such as sodium oxybate (xyrem) which stimulate the brain and promote wakefulness and alertness.

Did you know that being a morning person or an evening person is actually a predetermined genetic trait? These chronotypes determine when we are most likely to sleep. Morning people, like myself, are otherwise known as “larks.” We generally sleep from 9pm — 6am and long for a nap between 1pm and 1.30pm. “Owls” or night people sleep best between midnight and 8am and have the lowest amount of energy between 2.30pm and 3pm. As mammals we actually have two predetermined deep sleep periods (2–4 am and 1–3 pm) which is where it is thought we go into REM the easiest.

In Australia, siesta’s and napping is often frowned upon and are related to laziness or bludging. However, should we change this cultural stereotype? Some famous nappers include historical figures like Thomas Edison, Leonardo Da Vinci, Winston Churchill, John F. Kennedy — I have never heard any of them called lazy. Australia is amongst the hottest and most humid countries in the world. So I am sure our farmers and tradies wouldn’t say no to having a break in scorching heats. We are known as hard workers but if napping is proven not only to refresh us but make us more productive why wouldn’t we do such a thing?

The other alternative is napping for 90 minutes therefore one whole sleep cycle. The benefits of napping for this long is improved creative processes, sensory processing, memory and a clear mind.

What many people don’t realise is that getting enough sleep is harmful not only for ourselves but for other people. Up to one third of people do not get enough sleep, which has dire consequences on productivity, obesity, depression even road accidents.

Research shows that an afternoon siesta or nap could protect against heart disease. Those countries who partake in naps and siestas had far fewer incidences of heart disease with a 37% reduction seen in nappers. Getting enough sleep also plays a role in weight loss and management, but sometimes due to our busy social lives and work commitments it is impossible to get your prescribed 8–10 hours. Daytime naps are a simple way to catch up on lost sleep and boost creativity.

It is estimated that 20–30% of all fatal road accidents are caused somewhat by fatigue. “A driver who has been awake for 17 hours has a driving ability similar to that of a driver with a blood alcohol concentration of 0.05.” Tiredness is four times more likely to contribute to workplace accidents than drugs or alcohol, a scale which is difficult to monitor.

What to take away from this article?
That’s if you actually made it through this article without dosing off or deciding that you had to many reasons to nap it would be rude not to have one. Studies have shown that the most effective naps are those which last 20–30 minutes allowing nappers to feel refreshed and energized, if you are looking for a boost in creativity you should aim for one whole sleep cycle (90 minutes). Some power players have a shot of coffee before a nap which due to the onset of caffeine (20 mins) allows them to wake up with a bang and tackle the task ahead. So next time you are crashing to an energy low don’t feel guilty for taking a 20 minute power nap, not only will you wake up refreshed but your productivity will be increased! And to my fellow Australian’s please stop with your shameful glances to us nappers… we are making a healthier, happier and safer nation. Nighty night — don’t let the bed bugs bite!