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The Science of Napping

http://blog.drdavidwilliams.com/blog/digestive-health-guidance/the-science-of-nappingif-you-enjoy-taking

If you enjoy taking a nap, that’s a good thing. There’s plenty of research showing that a brief afternoon nap can restore alertness, energy, and task performance. Plus, a study out of Flinders University in Adelaide, Australia, has shown just how long that nap should be.

Researchers allowed 24 participants to nap for periods of exactly 5, 10, 20, or 30 minutes, then measured performance on several tasks…

A 10-minute nap produced benefits immediately. The subjects awoke without any grogginess, and were immediately more alert and productive than they had been before the nap. The benefits last for as long as 2-1/2 hours. Shorter naps appeared to provide no benefit at all, while the longer naps caused some grogginess upon awakening, and the benefits didn’t last as long.

The reason is that sleep develops in stages. Stage 1 is the drowsy time during which your eyes are closed and you’re settling in for a good sleep. This stage typically lasts about five minutes. Stage 2 is the time when your heart rate slows, your body temperature begins to drop, and your brain waves begin to show some slowing. This is the transition phase between drowsiness and deep sleep. An earlier Japanese study showed that the peak benefits from a nap came after just three minutes of Stage 2 sleep.

That’s not to say that you should drop onto the sofa for a 90-minute nap every afternoon. A lengthy nap can affect your ability to get to sleep later that night. But if you’re feeling a little sleepy, particularly while engaged in a task that requires attention and concentration, such as driving, operating garden tools, or even playing cards, it may be a good idea to stop what you’re doing and give in to the urge by taking a quick snooze.

Now it’s your turn: Have you found that napping helps you?

You may also be interested in:

4 Secrets to a Solid Night’s Sleep

Watch the Clock for Heartburn Relief