People have strong feelings about naps.
Helping patients figure out how to get the amount of sleep they need for optimal recovery means naps are often brought up and I often hear something along the lines of, “I don’t have the time to take a nap” or more simply “I don’t nap.”
For these “anti-nappers,” I’d like to make the case for considering switching your position. I fully accept you may never be a napper, but I encourage you to be open to the dark side 😆
First, the benefits of napping:
- At work: napping improves focus, creativity, energy, and cognitive function
- For athletes: napping increases power, producing faster sprints and allowing you to feel fatigue less quickly
- With your family: napping improves your mood, ability to solve problems and “show up” for your family
- Increasing your lifespan: “blue zones” or areas of the world that tend to live longer typically include cultures that have a mid-day nap
I mean… pretty strong arguments for taking naps.
To be fair, the people that are against taking naps typically are not denying the health benefits. More often they have issues with logistics.
Most commonly I hear… “I don’t have time to nap during the day.”
This is a serious logistical challenge, and for some a lot more than others depending on your job and other daily demands. However, for many it may be a matter of removing the stigma around napping (are you actually “lazy” if you take a nap?) and/or making it a priority. A lot of my patients find a way to move their body for an hour / day, so napping for 20 minutes / day can be done.
When could you close your eyes for 20 minutes? Don’t worry about falling asleep – it’s OK if you don’t. Even allowing your mind to rest can be enough for you to see how your mood, focus and productivity are affected.
Here is what you need to do to get started:
- Take this seriously. If you are tired every day and know you are not getting enough sleep at night, what do you have to lose?
- Create a routine and stay consistent. Start small and monitor how you feel.
- More is not better. Do not allow yourself to sleep for more than 20-30 minutes or you will feel groggy and your sleep at night may be disrupted.
- Keep it early in the day. A nap in the late afternoon is more likely to disturb your sleep at night.
So… did I convince you? If you’re going to give it a try, let me know how it goes! I’d love to hear what you notice, challenges that come up and how you feel.
