Science-Backed Tips for the Perfect Nap
It’s no secret that today’s hyper-connected, always-on society is also a sleep-deprived one. In fact, in a study conducted by the American Sleep Association, one in three adults reported getting less than the recommended 7 hours of sleep during a typical 24-hour period.
Although nothing can wholly compensate for a full night’s sleep, napping during the day has been shown to reduce some side effects of sleep deprivation, as well as provide benefits such as boosted energy, improved memory and increased alertness.
You don’t have to catch a full round of sleep to reap the benefits of napping, either. Research has found that even a 10- or 20-minute nap can boost on-the-job performance. Mid-day napping is effective for the even most sleep-deprived: research conducted by the Sorbonne University in Paris found that naps helped level out stress hormones in men who only slept 2 hours the night before.
While simply getting some shut-eye during the day can help fight sleep deprivation, there are several ways you can enhance the benefits of a nap. Check out the infographic below to learn more about how to optimize your daytime doze.
Napping is often viewed as a non-essential process during adulthood, but there are actually a number of benefits associated with a midday snooze, including boosted learning capacity, increased performance and alertness, and decreased fatigue.
Regularly napping isn’t a cure for sleep deprivation, however. If you find yourself consistently tired throughout the day, or if you’re showing signs of sleep deprivation, you may want to determine if your constant need for a nap is a symptom of a different problem. Consider buying a new mattress for a more restful night, and follow these tips to sleep better.
Sleep Junkies | Huffington Post | Men’s Fitness | Lifehacker | Wiley Online Library 1, 2 | The Independent | Harvard School of Public Health | University of California, Berkeley | National Center for Biotechnology Information 1, 2 | Psych Central | Medical Daily | Forbes | National Sleep Foundation | University of Herfordshire