To nap or not to nap

Do you ever find yourself in the middle of the day, eyes heavy, thoughts scattered, and an overwhelming urge to have a quick snooze? You’re not alone. The age-old debate of whether napping is beneficial or detrimental continues to divide people. To help you decide whether or not to take a nap, we have come up with a list of pros and cons, as well as the do's and don'ts of napping.

Should I take a nap?

Pros

1. Boosts alertness and cognitive function. A nap can help you feel more awake and refreshed, improving your focus, memory, and reaction time.
2. Reduces fatigue. Feeling tired in the afternoon? A nap can combat that afternoon slump and leave you feeling energized for the rest of the day.
3. Improves mood. Naps can help regulate emotions and reduce stress, leading to a more positive outlook.
4. Increased Productivity. A quick nap can recharge your brain, making you more productive and efficient in your tasks. It’s a great way to combat the afternoon slump.
5. Boosted Immunity. Sleep, including naps, is crucial for a strong immune system. It helps your body fight off infections and recover more quickly from illnesses.

Cons

1. Disrupts night-time sleep: Long naps (over an hour) or napping too late in the day can make it harder to fall asleep at night. This can be a particular issue for people with insomnia.
2. Sleep inertia. Waking from deep sleep (especially after a long nap) can leave you feeling groggy and disoriented for a short period.
3. May not address underlying issues. If you constantly rely on naps to function, it could be a sign of an underlying sleep disorder or health issue that needs to be addressed.
4. Health Issues. For some individuals, napping can exacerbate certain health issues, such as sleep apnoea or depression, by disrupting normal sleep patterns.
5. Inconsistent Benefits. The benefits of napping can vary from person to person. What works for one individual might not work for another, making it hard to establish a one-size-fits-all approach.

How do I nap efficiently? 

Do's

1. Do Practice Relaxation Techniques. Before napping, use relaxation techniques like deep breathing or meditation with Morphée to help you fall asleep faster and enhance the nap's quality.
2. Do Monitor Your Overall Sleep. Ensure your night-time sleep quality is good. Napping should complement, not replace, a good night’s sleep.
3. Do Create a Restful Environment. Find a quiet, dark, and comfortable place to nap. Use eye masks or earplugs if necessary to block out light and noise.
4. Do Set an Alarm. To avoid oversleeping and experiencing sleep inertia, set an alarm for the desired nap duration.
5. Do Listen to Your Body. Nap when you feel genuinely tired and need a boost. This will help ensure that your nap is restorative.

Don'ts

1. Don't Nap for Too Long. Avoid naps longer than 30 minutes, as they can lead to deeper sleep and make you feel groggy upon waking.
2. Don't Nap Late in the Day. Napping after 3 PM can disrupt your night-time sleep, making it harder to fall asleep at your usual bedtime
3. Don't Nap if You Have Insomnia. If you suffer from insomnia or other sleep disorders, napping can worsen your condition by reducing your sleep drive at night.
4. Don't Feel Guilty About Napping. If napping works for you and fits into your schedule, don't let societal pressures make you feel bad about taking a nap.
5. Don't Nap in Your Bed. If possible, avoid napping in your bed to help maintain the bed as a place for night-time sleep, which can improve overall sleep hygiene.

Overall, napping can be a great way to improve your alertness and well-being, but it's important to nap strategically. Aim for short naps (20-30 minutes) earlier in the day to avoid disrupting night-time sleep. If you struggle with sleep issues, consult with your GP to rule out any underlying conditions.