Is napping a good idea?
We all can agree that sleep is beneficial to the mind and body. Sleep Can be likened to putting gas in a car, without gas the car is going nowhere. Some however, are unable to get proper sleep during the night, so they nap during the day. But,
Is napping during the day a good idea?
First let's think about what actually occurs during sleep. In a healthy individual the sleep cycle is divided into four distinct stages Non-rapid eye movement (NREM) stages, which are further divided into stage 1 (N1), stage 2 (N2), during which your heart rate, breathing rate, body temperature, and brain activity will all gradually decrease. The third stage is known as slow wave sleep (SWS), during this stage the brain activity levels, heart and breathing rates, and body temperature will all reach their lowest points of the sleep cycle. Waking from this stage is accompanied by feelings of grogginess and confusion. The last stage is the rapid eye movement (REM) sleep, this cycle is associated with high brain activity, dreams and energy expenditure comparable to when you are awake. During this stage your heartbeat and breathing rate will increase toward their normal waking levels. During sleep, REM sleep usually begins around 90 minutes after you nod off with the majority of your sleep containing more slow wave sleep.
Why is it important to know this?
Napping in the later part of the day, as the need for sleep naturally increases, will comprise more deep sleep. Unfortunately, this may disrupt your ability to fall asleep at night and may throw off your circadian rhythm. However, if you nap in the morning, it becomes less likely that you will disrupt your body's internal clock, which is responsible for regulating many of your body’s vital functions such as digestion and hormone balance.
How long should you nap for?
According to research the ideal nap lasts 10 to 20 minutes with the best time being no later than early to mid-afternoon. This amount of sleep allows you to catch a quick rest without entering slow wave sleep and feeling excessively groggy after waking. Napping for 20 to 30 minutes also can have positive benefits, but it comes at the price of a 30 to 35 minute period of impaired alertness and performance. Napping for five-minutes produces no discernible benefit at all.
References:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5598771/
https://www.sleepfoundation.org/sleep-news/who-is-napping-and-how-long-are-naps
https://www.cdc.gov/niosh/emres/longhourstraining/napping.html
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4446306/