Taking a mid-afternoon snooze became a staple of the global pandemic, and many people enjoy a mid-afternoon nap. But are naps helpful to our sleep health? According to a sleep medicine specialist, there are a few benefits as well as drawbacks to napping, and the trick is to give your body the perfect amount of time to rest without overdoing it.
Pros of Napping
Napping allows your body to rapidly release the buildup of sleepiness without allowing your brain to enter deep sleep. This can increase your alertness and situational awareness. Other benefits of napping include:
Improved Memory
Sleep is important for information retention, memory, problem-solving skills, and other reasoning/ analytical brain functions. Younger people, such as students in middle school and high school can experience the benefit of a small afternoon nap with their studies.
Improved Job/Physical Performance.
Individuals of all ages can enhance their physical performance with a small, well-times nap. Sometimes we may feel a little sluggish while at school, work, or performing regular activities. This could be a result of not getting enough sleep the night before. A nap would be able to quickly remedy that sensation. This is crucial for people whose jobs require them to operate heavy machinery, drive long distances, or have a sound, keen sense of judgment at all times.
Decrease Blood Pressure
Studies have shown that a small early afternoon nap can improve the readings of individuals with hypertension. Consistently high blood pressure can lead to life-threatening conditions such as heart disease, heart attacks, strokes, kidney disease, and more.
Stress Relief
Sometimes a little stress is a good thing, it encourages us to get something done or helps us be on high alert. However, too much stress can affect your body and manifest into serious concerns such as fatigue, pain, low disposition, and increased blood pressure. Incorporating naps can help calm the body and mind, release stress, reduce inflammation, promote healing from injury, and improve mood.
Cons of Napping
Despite all of these incredible benefits, regular napping is not for everyone. For example, people who suffer from insomnia or other sleep disorders, whether they’ve been diagnosed or not, could be adding more troubles to their already afflicted sleep health. For those who don’t have sleep disorders, you can still experience the drawbacks of napping.
Affect Your Circadian Rhythm
Your circadian rhythm is the internal clock that drives your body through sleep/wake cycles. If you take naps that are too long or too late in the evening, you can reduce your sleep drive when bedtime comes. This pushes your rhythm back a few hours, which can likely affect your regular schedule. To combat this, you may have to put yourself in a state of sleep deprivation to reset the sleep-wake rhythms and increase your sleep drive.
Can Be a Sign of Disease
Frequent or lengthy naps are most common in people who suffer from diabetes, depression, chronic pain, or insomnia. The University of Tokyo conducted an observational study of over 300,000 people and found a link between long napping (60 minutes or more) and diabetes. They saw a 45% increase in the incidence of diabetes when individuals took long naps.
There are many causes for daytime sleepiness that can push you to want to nap. From prescription medications and health problems to pregnancy and just getting older. If you feel the urge to nap frequently, and you don’t know the cause of your daytime fatigue, it could be a sign of a sleep disorder. The best approach to understanding your need to snooze is to see a sleep medicine physician and help you identify whether or not you have a sleep disorder.
What Does the Leading Sleep Medicine Physician in Charlotte Suggest About Napping?
Gingras Sleep Medicine is the premier sleep clinic in Charlotte, NC. Dr. Jeannine Gingras has some suggestions about napping if you feel extremely tired. Before resting your eyes be sure to consider these factors that can influence the effects of nap time.
Time of Day
It’s best to nap no later than 3 pm so you’re still awake for a significant amount of time before bedtime, and you’re not dampening your sleep drive.
Nap Timing
Keep naps short, between 10 – 30 minutes can give your body the rest it needs without significantly affecting your circadian rhythm.
Practice Good Sleep Hygiene
This applies to both nap time and bedtime. Your sleep environment should be dark, quiet, and comfortable.
Use a Soft Alarm
To help prevent you from falling into deeper sleep stages, set an alarm with softer tones to help ease you out of sleep.
Schedule A Consultation With A Sleep Clinic in Charlotte.
If you’re constantly experiencing daytime sleepiness, and feel that you constantly require a nap throughout the day, you may suffer from an unidentified or poorly addressed sleep disorder. Seeking the medical attention of a sleep clinic in your area can help you get the quality nighttime sleep you need to reclaim your daytime energy.
Visit Dr. Gingras Sleep Medicine Physician in Charlotte or Concord, North Carolina
Though napping does have its benefits, it cannot replace a full night’s sleep. Sleep health is crucial to your health and wellbeing. At Gingras Sleep Medicine, the leading sleep clinic in Charlotte and Concord, NC, we have helped children, teens, adults, and seniors get better sleep to make better days. Visit us at www.gingrassleepmedicine.com or call our office at (704) 944-0562 to schedule your consultation today!