Health Benefits of Taking a Nap

Health Benefits of Taking a Nap

 

Too tired to do anything? Then maybe it’s time for a nap. Napping is a socially accepted part of the day in many countries. Whether it’s called a siesta or schlafstunde, the effect is the same. People close down their shops, all business ceases and sometime after the midday meal, individuals and families take a refreshing rest. In the United States, however, napping has long been regarded as the province of the very young and the aged, but not something that people in their prime engage in. All this has changed with the concept of the “power nap.”

There's Nothing Like a Nap in a Comfy Hammock Image Credit: Wikipedia

There’s Nothing Like a Nap in a Comfy Hammock Image Credit: Wikipedia

“Power nap” is a term coined by James Maas, a social psychologist at Cornell University, to refer to a short sleep that ends before the beginning of slow wave sleep. A power nap duration of fifteen to thirty minutes is deemed optimal to ensure that the sleeper is refreshed but not disoriented, According to research funded by NIMH, we can rise to our personal best and avoid burn out at work, if we allow ourselves a power nap.

But did we really need a government agency to tell us that? Haven’t we known this all along?

Napping is a natural part of life. People don’t need to be taught how to do it. A midday snooze comes of its own accord, and if we don’t do anything to stop it, a nap will just happen. Why then is it that medical and scientific studies on the subject are necessary?

For a long time, the trend has been away from doing what comes naturally. People who work for others, especially if paid by the hour, and committed to nine to five work day, feel compelled to disregard their own bodies in order to do what is expected of them. Without the word from high up that getting caught napping is okay, they cannot afford to listen to their bodies. So now it’s official: it’s okay to nap!

From a purely task oriented outlook, it is obvious that nothing can be accomplished when we are too groggy to think, and that the task at hand demands that we sleep first and work later, once we are refreshed.

So don’t feel guilty. It’s all right. Let your eyes grow heavy. Let your head nod a couple of times, and nature will take its course.

A siesta can be taken anywhere. Image Credit: Wikipedia

A siesta can be taken anywhere. Image Credit: Wikipedia

How to Nap

At home or at work, all you need is a place to lay your head and the time to call your own. It could make a world of difference to your well being, your health, your level of performance and even your longevity.

Sleep deprivation is a serious health concern, and not getting enough sleep when you need it can result in hypertension, weight gain, diabetes, memory loss and other signs of premature aging. It’s good to sleep a full eight hour night, but it helps also if you nap during the day.

So, how should you nap?

Don’t force a nap, just because you happen to have the time. Let the nap happen to you. Falling asleep is like falling in love — you don’t control it, or it’s not real. When the time is right, your body will let you know. Just don’t resist too hard, and it will happen.

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Napping and Children

As with adults, infants, toddlers and school aged children can also benefit greatly from naps. It used to be customary for kindergartners in the United States to have an enforced nap at school. This worked for some children and not for others, because napping habits should be tailored to the needs of the individual. Now, in the interest of education, many schools have eliminated nap time in kindergarten.

Forcing a small child to pretend to nap can be torture, but not allowing another child who really needs a nap to take it is also torture. The whole point of the nap is to allow the body to respond to its own needs in its own good time. This is why keeping very small children at home so that their specific needs can be met is a good idea.

Mothers often look forward to nap time, because that is when they can catch up on household chores or other kinds of work. However, it helps to have realistic expectations. If the baby has kept you up all night, then you need a nap, too. It’s more important to get enough sleep than to have a perfectly tidy house.

A napping child Image Credit: Wikipedia

A napping child Image Credit: Wikipedia

Soothing Sounds, Ambient Noise, and Napping

Some say that in order to get a really good nap, you should sleep in your own bed, put on your jammies, shut the door, draw the curtains, put on blinders and plug up your ears. Pretend it is night, they say, and shut out the world and its troubles.

I don’t belong to that school. A nap is different from a good night’s sleep. It’s something that will happen, if you let it, in broad daylight, in your day clothes and with ambient noise and soothing daytime sounds to help you relax.

They say that Hannibal of Carthage used to nap with his shoes on, lying down on the ground covered in his cloak, amidst the bustle of an army encampment, and surrounded by foot soldiers. He was so confident in himself and in his men, that he had no fear for his own life. He did it all out in the open.

 

Japanese Macaques taking a nap Image Credit: Wikipedia

Japanese Macaques taking a nap Image Credit: Wikipedia

Nature and Napping

Life can be dangerous, and day time is a time for alert reactions to unexpected crises. That’s why nature equipped us with the ability to nap when the circumstances allow, and to skip the nap during a crisis.

But how do we know if there’s a crisis? We listen in our sleep. Whatever the ambient noise in your daytime environment, your subconscious mind knows it well. If you live out in the country, it may be the chirping of the crickets and the repetitive songs of native birds. If you live in the city, it may be the low rumble of street traffic and the occasional passing siren. If you work in an office, the sounds that soothe might be your fellow workers gossiping. Whatever is normal in your life, your subconscious mind will listen for it, and will allow you to nap, so long as the reassuring background noises persist. Sometimes we wake up from our nap abruptly, not because of the sounds, but because a preternatural silence has suddenly fallen on the scene. That is the surest sign that something is wrong!

A napping kitten

A napping kitten Image Credit: Wikipedia

A napping kitten Image Credit: Wikipedia

Conclusion: Don’t Be Afraid to be Caught Napping

I can nap on a bare concrete floor, fully clothed and with a chimp at my side. If anything needs my attention, Bow will let me know. Your situation may be different, but the best way to nap is in full awareness of what goes on around you and in the full confidence that if anything needs your attention at once, you will snap wide awake and take care of it!

Nature gave us the ability to nap, because sometimes we need just a little shut-eye before we deal with the next crisis. Let yourself nap, and the world will be yours. It’s really just a matter of balance.

(c) 2010 Aya Katz

 
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On a hot day, choosing a shady place to nap outdoors is important.

sord87 5 years ago

Yes we all need a nap every time,A nap comes very natural,napping do not require longer hours but a few minutes of head nod could cover almost 80 percent of our energy back to normal.I learn it by experience.Thanks for your great topic and info.

Aya Katz profile image

Aya Katz 5 years ago from The OzarksHub Author

Sord87, thanks for your comment. I’m glad you have good experience with the positive effects of a nap. Sometimes it’s all we need in order to recharge!

  • drbj profile image

drbj 5 years ago from south FloridaLevel 6 Commenter

Aya – You can nap on a bare cement floor next to a chimp? Now that’s what I call napping. You’re my kind of woman.

Thanks for this very interesting hub.

  • Aya Katz profile image

Aya Katz 5 years ago from The OzarksHub Author

DrBJ, thanks! I love the way you pick up on these things! Yes, I can and do nap on a bare cement floor next to a chimp. I never knew I could, until I tried it, though. Sword, Bow and I used to all nap together in my bed, when they were toddlers. But ever since Bow and I entered the pen system, I’ve found that a cement floor is just as comfy, when the time is right for a nap.

  • VioletSun profile image

VioletSun 5 years ago from Oregon/ Name: Marie

Aya: I remember as a 5 year old child being forced to nap at the daycare center, and I hated it, can still remember my resistance. Nowadays that I am home, I love to take a half hour nap a few times a week, it invigorates and allows me to do the many tasks that managing a business sometimes entails.

Enjoy reading this. Rated up!


Aya Katz profile image

Aya Katz 5 years ago from The OzarksHub Author

VioletSun, thanks! I can totally empathize with your memories. I didn’t like being forced to take a nap, either. The problem, though, is not the nap. It’s not being allowed to go with the flow of your own metabolism. I’m glad that you’ve discovered the positive power of napping as an adult.

  • ReuVera profile image

ReuVera 5 years ago from USA

“Falling asleep is like falling in love — you don’t control it, or it’s not real.”- Loved it!

I am a master of a nap. I can just close my eyes, rest my head on a back of a chair and let my brain nap for a couple of minutes, and it makes me fresh for work again. My son has to master the art of naps yet. When he wants to take a nap in the middle of a day (which happens very seldom) his nap turns into several hours of sleep, thus messing his day completely.

I agree with you, the best nap is just in your day clothes, with all the light, even soft sound of TV. No mixing it with night sleep.

I remembered, when as a student I worked in summer camp in Soviet Union, we had a special one hour siesta after dinner for a nap. Kids surely didn’t want it. I made a rule- I told them that they didn’t have to sleep, but they had to be in their beds laying. They may read, write letters. But no talking with each other. Sure enough after a couple of days they all were sleeping during this hour (btw, it was called “quiet hour”)

Aya Katz profile image

Aya Katz 5 years ago from The OzarksHub Author

Thanks, ReuVera! Quiet hour sounds like such a good idea: nobody forced to sleep, but just providing the opportunity for those so inclined to naturally nod off!

ker 5 years ago from California

What an informative hub. And must say photos are lovely. Liked your other hubs as well. You choose very interesting topics. Keep it up!

Aya Katz profile image

Aya Katz 5 years ago from The OzarksHub Author

Thanks, dealrocker! Glad you liked the photos, too!


Putz Ballard profile image

Putz Ballard 5 years ago

I love a good nap, seems to rest me so much even if it is only a short one. Great hub.

  • Aya Katz profile image

Aya Katz 5 years ago from The OzarksHub Author

Hi, Putz! Thanks so much for your comment. I’m glad to see lots of my fellow hubbers enjoy a good nap.

  • ngureco profile image

ngureco 5 years ago

I have liked that photo of a guy with a bicycle – he seem to be very much aware that a twenty minutes nap can turn into a sleep of several hours (and that he may end up losing some of his possessions).

  • Aya Katz profile image

Aya Katz 5 years ago from The OzarksHub Author

Ngureco, yes, I like that photo, too. I don’t think anyone could possibly move the bicycle without waking its owner.

  • SteveoMc profile image

SteveoMc 5 years ago from Pacific NorthWest

I love the nap. It makes all the difference in my day. I nap and then I am ready to go for the rest of the day. Also, I want to take a nap at every faculty meeting but since I snore, it would not work.

  • Aya Katz profile image

Aya Katz 5 years ago from The OzarksHub Author

SteveoMc, thanks for your comment. Napping during a faculty meeting is probably not a good idea, even if you don’t snore. But right before the meeting might be a good time! When I was in grad school, some of my professors used to nap during the weekly colloquium. I didn’t blame them for needing a nap, but I thought it could have been better timed. ;->

  • KoffeeKlatch Gals profile image

KoffeeKlatch Gals 5 years ago from Sunny FloridaLevel 3 Commenter

I need a nap every now and then. The only problem is I usually have a hard time find the time. I rated up and useful. I enjoyed reading all of the interesting information. I wish we all could nap like a child or animal. They seem to be able to drop off at a moments notice.


Aya Katz profile image

Aya Katz 5 years ago from The OzarksHub Author

KoffeeKlatch Gals, thanks! I think the right time for a nap is when your body gives you the signal. Of course, if you drink coffee in the afternoon, you might miss the signal. If you do get the signal, just make the time for the nap. It’s not lazy to nap; it promotes productivity. Not that laziness, in moderation, is bad, either, mind you. ;->

Storytellersrus profile image

Storytellersrus 5 years ago from Stepping past clutter

I am ready! Julie Andrews singing Rest Your Head is enough to send me to my bed, lol.

My stepfather gets upset every time my mother naps and she is 82. How do these notions get inside our heads?

Now that you have given me permission, I am headed upstairs. Thanks! Thumbs up.

  • Aya Katz profile image

Aya Katz 5 years ago from The OzarksHub Author

Storytellersrus, thanks! Of course, you didn’t need my permission, or anybody else’s. Hope you wake up rested and refreshed!

justmesuzanne profile image

justmesuzanne 4 years ago from TexasLevel 3 Commenter

When I was younger, I could never nap. Now I nap every day. Even if just for a few minutes, I think it is a wonderful way to stay rested and refreshed. Many of my Chinese students tell me that their employers allow them to nap for a while after lunch every day. I think this is such a good idea and could make life so much more productive and enjoyable!

Aya Katz profile image

Aya Katz 4 years ago from The OzarksHub Author

Thanks, Suzanne. I think that napping, like almost everything else in life, can add immeasurably to our happiness, as long as it is optional. Not everyone can nap at the drop of a hat, and it changes with our time of life, our health, and our state of mind. But an employer that makes that optional nap-time available to those who want it, like the Chinese employers you mentioned, is making a good investment.

Yoshikatsu 2 years ago

I work nights, 85hrs every two weeks as a nurse. I can sleep on a dime, but I find when I have my days off, I need a nap in the afortneon from 1pm to 3pm, and I guess just making up for lost time from working nights. I still find time for karaoke nights, boxing and weight lifting. My life is great, and I believe it is a matter of balance. Listen to your body, and rest when it tells you to. That is my way of living and the only advice I can offer


Aya Katz profile image

Aya Katz 2 years ago from The OzarksHub Author

Thanks, Yoshikatsu. It sounds like you have a full life and are good at balancing everything. That nap really can make a difference.

Alejandra 2 years ago

When I worked sencod shift I always tried to make sure I took a power nap 15-20 minutes before I needed to get myself ready for work. I would set the alarm to go off when it was time to wake. I always felt so invigorated and then when I went into work I felt as if I was ready to tackle 8 hours of piecework. Those naps really do work. Now that I am retired I still get a little sleepy in the late afternoon and enjoy those short naps.

About Aya Katz

Aya Katz is the administrator of Pubwages. When she is not busy administering, she sometimes also writes posts like a regular user.
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2 Responses to Health Benefits of Taking a Nap

  1. Sweetbearies says:

    I have always needed less sleep than most people, and up until recently I was not into napping. The only reason I actually started napping more as an adult is because I found sometimes I wanted to stay up late working on a blog or project, and when I get home in the late afternoon taking a nap is conducive. My mom thinks my sleep pattern is funny, but it works for my schedule. I tried the whole early to sleep thing, but when I go to bed at then I just end up waking up at three or four in the morning. So these days napping works for me. I do not think parents should do an enforced nap, though. If a kid does not want to nap then let them play outside. Perhaps later in the day they will want a nap, or the physical exertion will ensure they sleep through the night.

    • Aya Katz says:

      Glad you found a sleep and work pattern that works for you, Julia. Napping is a very individual thing, and it helps only if you do it in a way that is useful for your own body and its special rhythm. I agree that children should not be forced to nap, but many do benefit from being allowed to take a nap.

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