Humans are perhaps the only species that doesn’t get enough sleep. The study says around 40% of the people does not get the required 7-8 hours so sleep. The napping (a brief interval of rest not exceeding 90 minutes anyways) might not correct the deficit of sleep but certainly will improve our efficiency, mood & health and well-being.
There are 3 types of Nap:
The practice of taking a nap at the same time each day, semi-weekly, whatever. The point is that it’s scheduled. It’s a habit. is the healthiest option. I hope you guys remember the pre-school time? Remember when your mother helps you sleep in the afternoon the same time everyday? how awesome was that to recall.
Let’s take an Example: thing it’s a Saturday & you have some plans fore the evening, I am sure that last thing you would want it to start dozing off at 8:30, right? But it’s 4:30 and you are not sleepy anyways, still what do might prefer doing is, you tell yourself that a short snooze now means more party-happy fun-time later and you go for a short nap that is called responsible nap or preparatory nap.
This one is exactly what it sounds like. Unlike habitual or Preparatory, this nap is a hallmark symptom of poor sleep hygiene, and they can strike at any time. Emergency napping or suddenly falling asleep from exhaustion, is in no way healthy, as we’ve seen from work-related disasters.
As per The National Sleep Foundation (NSF) the most beneficial nap time would be anywhere between 20 to 60 minutes.
The benefits of napping
1. You live happier
Science says the fact that the people who take an afternoon nap of less than 30 min stay more happier than those who do not take the nap or take a longer nap for that matter.
2. You can beat the slump/fall heavily and limply
Our circadian cycle feels a “slump” around 2:30 p.m. – an evolutionary hiccup. But taking a nap inn afternoon is an easy way to bust this slump as per Harvard University.
3. You do not make much mistakes in work
National Sleep Foundation says a person who takes a healthy nap in the afternoon improves his/her work performance, reduces mistakes, and avoids accidents.
4. Enhanced Performance
In a study conducted by NASA taking sample of pilots and astronauts who took a 40-minute nap experienced a sizable improvement:
In Performance – 34% improvement
In Alertness – 100% improvement)
5. You get a memory boost
A Study at Saar-land University in Germany found that College students who were taking a nap for 45-60 minutes improved their memory by 500% which is an incredible benefit.
6. You’re more creative
If you think that taking a Nap is an mindless activity, then I must tell you it is not. In fact, research shows that the right side of the brain – where creativity and “whole picture thinking” takes place – is actively communicating with itself while you take a nap hence you become more creative.
7. Your heart is healthier
A study at Harvard School of Public Health along with the University of Athens Medical School (Greece), the people who takes a afternoon Nap of approx 30 to 45 minutes at least 3 times a week have 37% low risk of dying from a heart disease.
8. Less craving for Junk Food.
According to a study by UC Berkeley, a lack of sleep impairs the brain’s prefrontal cortex, which is responsible for decision making and withstanding impulse. Clearly, any prefrontal cortex impairment is not good for resisting temptations – including junk food.
9. You feel fuller
When asleep, the body produces less of the “hunger hormone,” ghrelin. Researchers suggest that regular napping can increase satiety, or feelings of fullness.
10. You’ll Argue less
A person who have poor sleeping habit or irregular sleeping pattern tends to Argue more as they are more sensitive compared to those that are getting their full amount of nighttime sleep and day naps.
11. You’ll decrease a risk of injury
According to the Centers for Disease Control and Prevention (CDC) and the National Highway Traffic Safety Administration (NHTSA), people are more likely to get into a disaster/accident if sleep-deprived. Hence, just a 30-minute nap can can possibly save ones life.
12. You are more productive
James Mass, who is an psychologist in Cornell University, created the term – “power nap” which according to him that’s a practice that’s related to embracing and business productiveness. Why? Because the results of taking a power nap in afternoon (between your work schedule) have shown that naps result in enhanced productivity and performance inn the business.
13. You defend against burnout
As per the National Institutes of Health (NIH), napping helps counteract information overload and mental burnout. NIH also discovered a direct link between napping and enhanced cognitive performance.
14. You are helping your workplace
Nike and Deloitte Consulting reward employees for adding a mid-day nap to their to-do lists. Nike, Deloitte, and others recognize that today’s employees while working more, are getting less sleep. “Powering through” work by forgoing rest and working longer hours “isn’t good for the individual or the organization,” says UNC behavior professor Michael Christian.
15. You have better judgment
Your frontal lobe is in charge of all things related to decision-making. Lack of sleep negatively affects impulse control, so if your work requires decision making and you feel at times not sure about the decisions you make, taking a 30 to 60 minutes nap can hand you back the reins and help you be focused and eventually your decisions would prove out to be more appropriate.