Afternoon Naps: Are You Doing It The Right Way?

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Highlights:

• An adult may feel the need to take an afternoon nap due to an involuntary natural dip in the circadian rhythm of the body
• Afternoon naps have several systemic advantages and help individuals have better mental, physical and emotional health
• Associated symptoms of psychological stress, such as the need to take frequent naps and excessive daytime sleepiness warrant medical consultation

A nap is a brief period of sleep that occurs during the late morning or afternoon. Several individuals enjoy an afternoon nap as a means of relaxation, to overcome fatigue, and to maintain their alertness at work. Knowing the risks and benefits of the same may help one achieve a better sleep routine and a healthier life.

Sleep occurs in a series of stages that make up the sleep cycle.

• Stage 1: It is the briefest stage, lasting only one to seven minutes
• Stage 2: During this stage, the body's muscles relax and functions slow down. It lasts for about 10 to 25 minutes
• Stage 3: It is a deeper stage of sleep, and it can be difficult to wake up while in this stage. It lasts between 20 and 40 minutes
• Rapid eye movement (REM): This is the deepest stage of sleep. The body muscles are relaxed, and the eyes move quickly under closed eyelids. This is the stage where dreaming takes place

During sleep, the body cycles through these stages several times. However, during a short nap, this cycling is not possible (1^✔).

Causes of Daytime Sleepiness

The body follows a circadian rhythm in 24 hours and it is during the night followed by the afternoon when the natural circadian rhythm dips leading to sleepiness and the urge to fall asleep (2^✔). Apart from the physiological causes, adults with psychiatric disorders, depression, medication/drug history and sleep deprivation also experience excessive day time sleepiness and need to consult their physician for the same.

Advantages and Disadvantages of Taking an Afternoon Nap

Advantages

1. Afternoon naps enhance mood, relax the mind and reduce fatigability
2. It stimulates creativity and improves cognitive performance
3. It improves alertness, leads to quicker response time and improves memory (3^✔)
4. It also reduces the risk of cardiovascular diseases like hearth attacks, heart diseases and stroke

Disadvantages

1. Afternoon naps may lead to sleep disturbance in the night time
2. Sleep dormancy: It refers to inability to perform skillful work after a period of long nap. Excessive sleep can lead to prolonged period of laziness and sleepiness

What is The Right Way of Taking an Afternoon Nap?

• Afternoon naps can be beneficial if exercised in a comfortable environment, away from excessive light and distractions
• The naps should be pre-scheduled in early afternoon at least 8 hours before routine bed time
• Naps should be not more than 30 minutes in duration and an alarm should be set prior to avoid prolongation of the same and disturbance of the sleep wake cycle
• Consider taking caffeine before taking a nap. By the time caffeine acts which is usually around 20- 30 minutes, the individual wakes up feeling much more alert

Afternoon naps can be beneficial if exercised the right way. It's your sleep hygiene and routine that determines your path to a healthier and disease free life.

‘Afternoon naps, if done the right way, have several benefits and can enhance the productivity of an individual. It has been linked to a decreased risk of several diseases and contributes to a healthier way of life. #AfternoonNaps’

References:

1. Napping: Benefits and Tips - (https:www.sleepfoundation.org/sleep-hygiene/napping)
2. What Are Sleep Deprivation and Deficiency? - (https:www.nhlbi.nih.gov/health/sleep-deprivation)
3. Association of napping with incident cardiovascular events in a prospective cohort study - (https:pubmed.ncbi.nlm.nih.gov/31501230/)

Source: Medindia

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