Pros and Cons of a nap in during the day

We live in a world where it’s normalised to be constantly on your feet from the minute you wake up till you go to sleep. It sounds dreamy to be able to get into your bed in the middle of the day and close your eyes right? What if we told you that taking a pause, and doing exactly that holds many benefits? Little do we ever consider that taking that power nap could be that one thing that could make or break your day.

Researchers from the University of California have found that having a quick power nap can be just as effective as having a full cycle of nighttime sleep.

Saying this, the time and length of your nap can either be super beneficial or completely backfire. In this article we reveal the benefits of a siesta and the truth about how long and what time you should have your cheeky siesta to make it absolutely worth it. 

The benefits of a Siesta:

Boosts your energy levels 

Nodding off in your staff meeting or during something important? Having a quick nap in the middle of the day might be your solution. Napping mid-afternoon has consistently been found to increase energy levels, reduce fatigue and thus enhance your attention span and productivity overall.

In fact, companies have started introducing napping pods and rooms to enhance productivity of their employers. Impressive! Sounds like there’s nothing to lose here.

Improves mood 

When you start hitting that midday slump and everyone around you becomes annoying, having a midday nap might resolve this. Researchers from the University of Michigan found that after a nap you’re able to control your impulsiveness and manage your frustration – in other words, you’re less cranky. Sounds like a win-win situation. 

Enhances performance in memory 

Interestingly, that quick hit in the afternoon on your pillow can enhance the consolidation of newly learnt information and help to retain it.

Don’t hesitate to hit that quick nap if you have something important you need to remember. 

Cons of napping:

Napping can be disruptive to night-time sleep and cause insomnia if extended for too long or taken at the wrong time.

Sleep experts suggest that the prime time for naps is mid-afternoon (between 12-3PM) and that naps should last a maximum of 90 minutes. Any later or anymore and the disruption to your sleep might result in you counting stars in the middle of the night. Not the ideal situation!

Sleep inertia 

Sleep inertia is a fancy word for that awful groggy feeling when you wake up from a nap.

This occurs when you wake up during the deep Slow Wave Sleep portion of your sleep cycle which is why sleep experts suggest that you should either take very short naps or 90-minute naps. Anything in between and you’ll wakeup feeling worse. 

We have made the verdict that that cheeky daytime nap can be a highly beneficial for your overall productivity and your body however, only when executed correctly. 

So, it’s clear from leading research findings that siestas are not just a lavish luxury, they also provide a range of benefits such as enhanced energy levels and improved memory but only if you’re timing your naps well. Unfortunately, that plan of nodding off every time you yawn might not be so effective. If you’re going to nap, nap smart! 

Napping Smart:

The golden rule to remember for the most effective naps are those naps that last either 10-20 minutes or 90 minutes no more and are taken  between 12pm-3pm . Anything else and your body and sleep pattern will probably see the worst of it.  Last but not least, it’s important to create a good environment when napping, make sure you’re napping on a comfortable bed, with a good temperature and few distractions.