![]() ![]() Īccording to The Sleep Foundation, Psychology Today and Harvard Health Publishing, these are the best practices for napping: Sleep latency is shorter when a nap is taken between 3pm - 5pm compared with a nap taken between 7pm - 9pm. Sleep inertia is less intense after short naps. Because sleep inertia is possibly resulting from awakening from Slow Wave Sleep, it is more likely to happen when one has a longer nap. According to research, the degree to which a person experiences sleep inertia differs in different durations of nap. How long and when you nap affects sleep inertia and sleep latency: you are more likely to benefit in terms of those two points when you sleep moderately in the afternoon. On sleep disorders įor idiopathic hypersomnia, patients typically experience sleep inertia and are unrefreshed after napping. ![]() Habitual naps are also an indicator of neurological degradation such as dementia in the elderly, as reduction in brain function causes more sleepiness. ![]() There was no effect of napping for as long as 40 minutes per day, but a sharp increase in risk of disease occurred at longer nap times. Potential health risks Ī 2016 meta-analysis showed that naps longer than an hour may be associated with an increased risk for cardiovascular disease, diabetes, metabolic syndrome or death. The effects of sleep inertia rarely last longer than 30 minutes in the absence of prior sleep deprivation. This state reduces the speed of cognitive tasks but has no effects on the accuracy of task performance. The state of grogginess, impaired cognition and disorientation experienced when awakening from sleep is known as sleep inertia. Research, on the other hand, has shown that the benefits of napping depend on sleep onset and sleep phases rather than time and duration. 20-30-minute naps are recommended for adults, while young children and elderly people may need longer naps. The circadian cycle plays a role in the rising demand for day time naps: sleepiness rises towards mid afternoon, hence the best timing for naps is early afternoon (Stampi, 1992 Bertisch as cited in Bilodeau, 2021). įor students of all ages, napping during the school day showed benefits to reaction time and recall of declarative memory of new information, especially if the naps remain in slow-wave sleep, i.e. In younger children, napping increased drowsiness even while improving memory recall. Additionally, pre-teens who nap regularly during the day demonstrate better sleep at night. Napping enhances alertness in young adults and adolescents during afternoons’ performances, which affect efficiency. The benefits to alertness show no change based on duration of the nap for combating post-lunch dip, even for naps as short as 10 minutes. Research suggests that shorter, habitual naps after instruction offer the most benefits to learning. Apart from narcolepsy, it has not been demonstrated that naps are beneficial for EDS in other sleep disorders. It has been shown that excessive daytime sleepiness (EDS) can be improved by prescribed napping in narcolepsy. The greater the sleep deficit, however, the effective the nap. It is used to supplement normal sleep, especially when a sleeper has accumulated a sleep deficit. The power nap is meant to maximize the benefits of sleep versus time. A power nap, also known as a Stage 2 nap, is a short slumber of 20 minutes or less which terminates before the occurrence of deep slow-wave sleep, intended to quickly revitalize the napper. ![]()
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