Commentary by Debra Balos, DO
Although American culture doesn’t widely support the idea of siestas, have you ever wondered about the benefits of napping? While there are some do’s and don’ts, daytime napping can have advantages for some people – especially when it comes to productivity and alertness. Research shows that even a 10-minute nap can improve performance on cognitive tests. Naps also increase daytime alertness for those who are normal sleepers, but get insufficient amounts of sleep. Additionally, naps as long as two to four hours can be helpful for people who have to stay up late, such as shift workers, students and airline pilots.
Considering a nap? Here are some things to keep in mind:
Short naps lasting 15-20 minutes can give you a burst of energy. Longer naps may help improve memory and creativity. Naps lasting between 30 and 60 minutes can sharpen decision-making and enable learning.
Know when to nap. Avoid napping too close to bedtime, and limit naptime to less than 90 minutes. Long daytime naps can interfere with the body’s internal clock, or circadian rhythm.
Taking a nap shouldn’t make you feel worse. People often worry that napping will make them feel more tired. Taking a short nap can rejuvenate, helping you make the most of the remainder of the day. Keeping naps under 20 minutes will help you stay in the lighter stages of sleep so you won’t wake up feeling groggy.
Unfortunately, napping isn’t beneficial for everyone. People struggling with insomnia or depression should avoid daytime sleep. Naps can make insomnia worse, and for people who are depressed, sleeping during the day can heighten symptoms of depression.
Getting sufficient, high-quality sleep is an important part of maintaining good health. If you’re having trouble sleeping at night or have questions about how daytime sleep might benefit you, talk to your primary care physician. He or she can provide advice or refer you to a sleep specialist for further evaluation.
Debra Balos, DO, specializes in family medicine. She is a guest columnist located at IU Health Physicians Family Medicine – Zionsville, 55 Brendon Way, Ste. 800, in Zionsville. She can be reached by calling the office at 777.6400.
