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HERE’S AN INTERESTING but little-known
fact: 85% of all mammalian species are
polyphasic, sleeping multiple times through
the day. There is some evidence to suggest that
humans used to be biphasic before the
Industrial Revolution, but we’re monophasic
sleepers now and scientists are yet to really
understand why. But sleeping only once a day
often means we aren’t getting enough Zs,
leaving us tired and unable to focus.
So when you’re feeling the strain of the day,
reaching for caffeine isn’t necessarily the
answer. A little snooze might be just what the
doctor ordered. In most workplaces, the days
when getting caught napping at your desk by
your boss and being pointed to the nearest exit
are, thankfully, past: that stigma is dissipating
now that practically everyone understands
the importance of sleep in our always-on lives.
However, just nodding off without set
parameters may do more harm than good.
So to start with, you need to get a grip on the
different types of naps.
UNDERSTANDING POWER NAPS
Naps can be categorised into four types:
planned napping (taking a nap during the day
when you know you’ll be up later than your
usual bedtime), emergency napping (dozing
off when you’re utterly fatigued and can’t
continue without some shuteye), habitual
napping (the practice of taking a nap at the
same time each day) and appetitive napping
(sleeping only because you enjoy it).
The duration of a nap generally determines
what benefits you get from it: a 20-minute nap
should provide a burst of energy and alertness,
a 35-minute power nap adds a clear mind to
the equation, while a 60- to 75-minute sleep
can give you the bonus of a creativity boost
along with all of the aforementioned benefits.
A 90-minute nap, or ‘the perfect nap’, provides
the full cycle of sleep, including the REM
(rapid eye movement) sleep that’s experienced
when we dream.BENEFITS OF A POWER NAP
A 2008 study conducted by the University of
Düsseldorf has shown that very short naps can
boost memory processing, while sleep expert
Sara C Mednick says a 15- to 20-minute nap
“[resets] the system and [you] get a burst of
alertness and increased motor performance”.
A NASA study reported that “naps can
maintain or improve performance,
physiological and subjective alertness, and
mood.” And there’s plenty more studies where
they came from.
It’s important to understand that napping
while you’re on the clock can be a good thing
— it improves alertness, performance and our
ability to learn. These, in turn, hone our
problem-solving skills. Power naps help us
with logical reasoning, improve our reaction
times and symbol recognition. Catnaps help
improve mood, are good for the heart and,
surprisingly, help in weight management.
Napping isn’t age-specific either — anyone
can reap the benefits of a daytime snooze.
Children, in particular, need naps to develop
their early learning capabilities. Infants and
toddlers are biphasic but, as they get older,
they transition to being monophasic, probably
because they always want to be ‘on the go’,
refusing to settle down for some shuteye.
(Potentially a societal problem, though.)POWER NAP LIKE A PRO
Feeling sleepy in the afternoon is quite normal
— it’s just how our circadian rhythms work.
So don’t feel guilty for wanting to take a short
break when your eyes begin to droop in the
middle of the day. Taking a nap when that
happens may be the best thing you can do
for yourself — so maybe skip the coffee.
If you’ve never taken a power nap before,
there are a few simple things you can do to get
started. Firstly, find yourself a nice spot, ideally
a dark one, but that’s not entirely necessary.
It just needs to be quiet and comfortable — in
a library, park, on public transport, on a couch
in the office, even at your desk. Just make sure
you’re armed with a blanket to stay warm and
that you keep the nap short.
A 20- to 30-minute nap is best, so set an
alarm or ask someone to wake you.
Oversleeping will only make you groggy and
irritable. If you’re like this author and take ages
to nod off, try to keep within the 45-minute
mark, but 90 minutes is as far as you should
push it. And restrict catnaps to the afternoon,
finishing them before 4pm.
Soothing music and white noise can also help
lull you sleep. The sounds of rolling waves,
rushing streams and rain can be very effective
for some people. Even a boring podcast could
do the trick. (Ed — That’s because you don’t
listen to the right ones!)
If this little guide isn’t enough, you can
sometimes find companies offering ‘nap
classes’. There’s an organisation in Sydney
that’ll teach you how to take power naps
for $12 a class. We know it sounds a bit
superfluous, but they wouldn’t be doing it
if it wasn’t popular.[ CATCH SOME ZZZ... ]
The power of a nap
AND THE SCIENCE BEHIND THE PERFECT POWER NAP.
[ SHARMISHTA SARKAR ]
[] ] GET PSYCHED: THE POWER OF A NAP