Getting enough good sleep and rest is vital to our quality of life. Nobody likes the feeling of running on empty when we're not sleeping well or have clocked up a sleep deficit. The weather might not be sizzling, but revitalising naps are not only reserved for summertime siestas or when poorly. So don’t ever feel guilty about putting yourself down for a snatched snooze when you put the baby down, or laptop, or, oh yes, the phone.
First things first.
Sleeping well is an obvious essential priority for good health. Get that right and you might not even feel like you need the tonic of a revitalising nap to give you an energy boost. But it’s not a weakness if you sometimes do.
It comes down to your “chronobiology”, which is the study of circadian rhythms, the biological way we tick.
It comes down to your “chronobiology”, which is the study of circadian rhythms, the biological way we tick. We all have regular, behavioural functions changing throughout the day in a repetitive, 24 hour cycle like clockwork - such as our breathing and digestion - functioning without us even having to think about it. For instance, we feel sleepy as we get ready for bed at night and, hours later, wake up in the morning thanks to our unconscious wiring.
You can tune into the unique physical and mental peaks and troughs of your own body’s preferences if you pay close attention – and work with, not against, them according to your individual pattern.
A quintessential good night’s sleep lasts eight hours – a full third of your life is spent, has already gone, unconsciously restoring and repairing your body and mind, think on that! – which only shows how vitally important and precious sleep is to us.
There are individual differences and situations to consider though.
Situations such as shift work, having a newborn, exam stress, jet lag, even poor “sleep hygiene” like too much light, heat, clutter or tech in the bedroom can all wreak havoc - putting your circadian rhythm out of whack and causing daytime fatigue.
The signs of not getting enough restorative sleep include having to rely heavily on an alarm clock, feeling slow to come round, and being irritable, impulsive and sleepy during the day. The first thing to look at is getting more sleep at night - but if that doesn't come easily and you have lost track of your natural sleep pattern, research suggests taking control of your sleep - “nature’s restorative balm” - to help you be happier and healthier.
Tune into the rhythm of life.
Getting to grips with your sleep pattern as a priority for a while will pay off. To do this, put the alarm away and instead carefully monitor how long you sleep at a time when you can get up whenever you like, say at the weekend or, ideally, on holiday. This will “unmask” your true sleep needs in order to stick to what works naturally for your body’s personal rhythm.
Alternatively, why not keep a sleep diary for a while to get some insight and back on track? Sticking to a sleep routine may seem boring, but you'll be all the more livelier for it by day.
If, for whatever reason, your sleep remains fragmented, whilst it’s not a cure-all, having the skills to nap effectively might rebalance you.
The benefits of a nap include reduced tiredness and improved learning, memory formation and emotional regulation. Plus, it is also free to try. So why not give it a go?
It can help to follow some basic steps. According to research, 20 minutes is the optimal length of time for a nap to avoid falling into deeper stage 3 or even REM sleep – risking leaving you feeling groggy instead of alert and refreshed.
Some studies do suggest a longer nap for 30-60 minutes can boost creativity and decision-making, but generally reports indicate longer naps are not great for health. More research is required.
Some studies do suggest a longer nap for 30-60 minutes can boost creativity and decision-making, but generally reports indicate longer naps are not great for health. More research is required.
If in doubt about napping being right for you, or you suspect you might have a more serious sleep problem, like insomnia, you may want to consult a doctor.
There are two peak periods for sleepiness in the circadian cycle – the greatest one is at night, of course, but experts point to there also being one in the early afternoon - which can be used to advantage when timing a nap.
The trick to snoozing well is to lie down in a comfortable, dark and quiet place where you won't be disturbed, put any worries aside and just focus on your breathing without consciously changing it.
At a Sleep Well-being Yoga Retreat I attended this year, one suggestion to ease nodding off was to think of a male or female name for each letter of the alphabet and work your way through A-Zzzzzzz.
Set an alarm to keep the nap short, with no naughty, naughty snooze button, to prevent deep sleep - and ideally take your nap during the post-lunch dip and definitely before 3pm according to another piece of research - to avoid struggling to get to sleep again at bedtime, and other disadvantages.
If you are at or working from home, you might even want to change into your bedtime clothing and use an eye mask, or earplugs at work. Relax and enjoy! This bit of “me time” can be immensely pleasurable.
Counter intuitively, having a coffee before a nap is better than after, because its caffeine lift takes around 20 minutes to kick in – and will help you come round later. Stretching also helps with that. You probably know about keeping an eye on your regular caffeine and alcohol intake - both of which can inhibit sleep - especially if indulged in later in the day or evening. Why not explore herbal teas instead? There are so many flavours to choose from these days.
Sleep still feeling out of sync?
Let's see what an expert says. Chartered psychologist, Dr Audrey Tang, author of The Leader’s Guide to Mindfulness explains, “Research indicates that having a nap can help with any sleep deprivation and that a 20 minute nap in the afternoon provides more rest than the same nap in the morning. It makes you feel less irritable and more able to concentrate.”
“A lack of sleep causes problems with cognitive function and performance. None of us function at our best when feeling tired, stressed or with brain fog. It’s obvious that if someone’s mind isn’t into whatever they’re doing, they feel more exhausted or strung out.”
An alternative to a nap may be a meditation session – because a similar boost has been found to happen, she suggests. There are mini-meditation sessions easily available online if you are short on time. This might be more practical than flat-out napping if you're at work, or in a business or office environment.
Workplace “power naps” are increasingly in popularity though - as they can enhance productivity as well as employee well-being and retention. Some smart companies provide employees with “a quiet space” or even cool workplace “nap pods” for staff to unwind in.
Don’t get in a spin.
No-one is very productive or functions well if tired or stressed - not even the fittest. Dr Tang refers to Simone Biles, the successful American artistic gymnast who famously dropped out of the 2020 Tokyo Olympics when she felt out of sorts and was experiencing the disorientating “twisties” - a type of mid-air, mind-body disconnect phenomenon all gymnasts fear - sometimes linked to stress.
“Basically, it means your brain gets a bit befuddled. She wasn’t sure she could land some of her moves correctly. A performance of a woman who has to make a presentation, maybe after travelling too, for work, say, isn’t that different from someone who has to land a move. If your mind isn’t in it, it can become quite dangerous - harm your career, your performance - you can even get injured.”
If planning a nap before an important presentation, meeting, exam, interview, school encounter, or sport - any time when we want to narrow our focus and get in the zone - just be careful not to leave it too close to your performance. Dr Tang explains that once adrenaline kicks in it diverts energy from the extremities and routine digestion to the vital organs to fuel our brains and increase our heart rate. That's why we sweat more too. It's the sympathetic nervous system rising to the challenge. “Once that happens, you won’t be able to get the nap in,” she says.
After performing, you'll “come down” again. The cortisol releases and the parasympathetic nervous system reduces arousal - helping you unwind and relax.
There are other exceptions when it is best not to nap – regardless of any chaotic sleeping. “It’s contextual. When factors like meals or jet lag, a bad cold, say, affect your sleep, you may just crash out! But ‘staying up’ to adjust to the new time zone, for instance, will actually help your natural circadian rhythm normalise,” says Dr Tang. If you're feeling anxious or depressed, you’ll probably already feel like sleeping the day away - and napping won't necessarily help.
To nap or not to nap? That is the question.
Shakespeare called sleep “nature’s soft nurse” – and we have little choice but to be a good patient - so you may as well pay attention to the daily rhythms of the body you have the privilege to inhabit. No amount of face creams or makeup will disguise the toll of regular poor sleep on our beauty routines! It’ll slow exercise and make coping with the demands of work, relationships or family life trickier.
Why not see what these sleeping and napping skills can do for you? Put yourself first. Find the beat of your own unique slumber drum and use your own winning nap formula to create sweet dreams.
By Susan Wallace ©
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