As university students, the stress of deadlines, work-life balance and all-nighters is something we can all resonate with. We all let the late nights catch up to us once in a while. Sometimes, this fatigue results in the overwhelming urge to hit the hay and nap for hours.
In many cultures, naps are not only carried out but promoted; look at the Spanish’s sacred ‘siestas’. But are naps really efficient? Should we even be taking naps? Why are babies the only ones allowed to indulge in this comforting routine?
Babies need naps because they are essential for their rapid physical growth in early years and aid brain development and mood regulation.
Yes, you’re not a baby, but naps can have similar benefits for adults. This could explain why an astonishing 38 per cent of adults in the UK report enjoying a nap in the day. A quick midday kip can have plenty of advantages, such as less tiredness, more productivity and the potential for the shift to a more positive frame of mind. Taking time to rest can also help reduce anxiety and stress. Some studies even show they can decrease blood pressure and improve heart health.
Occasionally, a midday nap is essential. However, there are sometimes adverse effects of inadequate napping. Excessively long naps – typically those longer than thirty minutes – can make you enter the REM (Rapid-eye-movement) stage of sleep, increasing the risk of experiencing ‘sleep inertia’ when waking up. This is the groggy feeling after waking up that can limit productivity and the ability to work. Moreover, naps in the day can make it hard to fall asleep at night. This is due to a reduction in sleep drive when you limit your body’s urge to sleep. As a result, you may find yourself stuck in a vicious cycle of late nights and daytime naps.
Understandably, the urge to sleep can be difficult to ignore when the university lifestyle overhauls us. If you can’t fight it anymore, here are some tips for the best results:
Limit yourself to just 20-30 minutes. The longer the nap time, the more likely you are to feel sluggish and lethargic afterwards. A short power nap can sufficiently increase alertness and attentiveness.
Take naps in the early afternoon. The closer they are to your bedtime, the longer the sleep latency (the time it takes to fall asleep).
Finally, nap in a tranquil and calm area. Limit screens, turn off the lights and nap in a quiet, non-chaotic room. This will ensure you are achieving the most out of your power nap.
Wishing you all successful naps and baby-like sleep!
Photo by Hanan Ismu Azhar on Unsplash