Have you ever woken up and struggled to get through the day after a poor night’s rest? It’s a common occurrence for us all and one that can lead to feelings of drowsiness as we attempt to get through our day. However, is it a good idea for us to nap after a night of insufficient sleep? You might be surprised by the answer! In this article, we’ll explore just what the experts say, as well as if you should take a nap after lousy sleep the night before.
We’ll uncover the benefits of taking a nap, the pros, as well as the optimal nap strategies you can employ to try and recover from poor sleep. We’ll even explore some alternatives if you would prefer to combat your sleepiness another way so you’ll be prepared to get through your day with ease. Let’s start with a look at the pros and cons of taking naps and why researchers are not all in agreement about naps after losing sleep the night before.
The Benefits of Taking Naps
If you have ever taken a nap after struggling with poor sleep, you’ll know immediately that there are benefits. It’s nearly a given—as long as you sleep for the right amount of time! Taking a long nap will not lead to as many benefits as you think. However, just a two-hour nap in the midafternoon has been shown to help alleviate sleepiness, lower cortisol, and improve alertness (Source: PubMed).
For athletes, naps may be highly beneficial when it comes to improving their potential performance on the field, court, or wherever they may be. A nap of just thirty minutes helped to reduce sleep inertia and made for better performance outcomes, showing that shorter naps are ultimately more beneficial for this demographic. Similar naps also provide benefits for those who work as shift workers. Taking a night-shift nap actually led to less sleepiness and improved performance, too, when on the job (Source: PubMed).
So, there are clear benefits to naps that lead to improved alertness, less stress and anxiety, and enhanced performance, too. But what about the downsides of napping? Unfortunately, there are some studies that show naps might not be as beneficial for us after a poor night’s sleep.
The Potential Downsides of Napping
Even after reviewing the studies that we have found, you might conclude that napping is of benefit to us. However, there are researchers out there who would say otherwise. A short nap like the ones we discussed might be of benefit, but what happens in the long term? Experts say that—in the long term—regular napping can lead to worse sleep fragmentation, poor sleep quality, and even increased awakenings throughout the night (Source: PubMed). This is unfortunate and a long-term issue. Just imagine how this could impact you over several weeks—even months!
The science on long naps continues to show that they are not as beneficial as short naps. If you take a thirty-minute nap, you might feel more awake and energized. However, longer and more frequent naps lead to higher morbidity and mortality rates, especially if you are in your later years. That’s why so many people stick to thirty-minute naps: to encourage the benefits rather than the downsides of consistent long-term napping habits.
Yet, some studies show that even a thirty-minute nap can lead to some sleep inertia, as compared to a ten-minute nap that does not provide the same effect. So, the science of napping is mixed, but overall, you should try to aim for shorter naps and make sure that it does not become a habit. Let’s go over some tips to help you optimize your napping.
Tips for Optimizing Your Naps to Ensure Health Benefits
If you want to receive the benefits of napping, there are a few simple rules to follow. First, if you are struggling with energy levels and simply need a quick moment of shut-eye, try to aim for a nap of twenty minutes or less. This will lower your sleep inertia, as we discussed above. Second, if you are struggling and have lost more or less a sleep cycle due to poor rest, keep your nap to only ninety minutes. You can enjoy a two-hour nap to experience it but don’t make this a regular part of your routine.
Additionally, when you take your naps is essential. You don’t want to nap too close to when you go to bed, so try for early afternoon. Research shows that this will better align with your natural circadian rhythms and your usual energy dip after lunch, whereas late afternoon can interfere and make it harder for you to rest adequately.
Alternatives to Napping to Ensure High Energy and Optimal Recovery
For those who are not typical nappers, you might want to pursue some alternatives. Light exposure has always been a great way to stay awake and regulate your circadian rhythms. Whether this is natural light or a lightbox, you can still experience the same benefits!
You might also want to incorporate some time spent outside to get in some physical activity. Even a short walk or stretching can alleviate some fatigue, boost some energy levels, and help you feel more alert. Caffeine is another helpful tool, but it should be used sparingly and as needed.
The most important thing is finding what works best for you. Not everyone will respond to light therapy, and not everyone benefits from naps. As long as you find the best method for you to stay awake and recover from poor rest, that’s what matters!
Will You Nap to Help Recover from Sleep?
We’ve explored a lot of important research today, hopefully providing you with plenty of things to think about as you consider how to recover from poor rest. With the proper planning, you can enjoy a short nap and feel more alert and prepared for the day. However, as experts share, it’s essential that we mind how much we nap and when we do. What will you do from now on to help you recover from poor rest the night before?