“Whatever time you choose to nap, aim to repeat it every day, as this will help to make it a habit.” How to control your nap length “Early risers tend to nap closer to midday, whereas evening people fare better around 3pm.” Resist the urge to nap any later than that, as it can make falling asleep at bedtime a challenge. To find your ideal nap time, consider whether you are naturally an early riser or more of a night owl. What’s often referred to as the ‘post-lunch slump’ “is actually the result of a natural dip in the ‘waking’ signal emitted from our internal body clock occurring at this time,” he reveals. “The best time to nap is between midday and 3pm, when we naturally feel sleepy,” Dr Meadows says. If someone is impacted by insomnia, "we want to keep them building their sleep pressure as best as they can so that they are maximally and optimally tired at that time". She explains that “sleep pressure starts to build over the course of the day, and ideally is at its maximum around your bedtime, say 10pm or 11pm”. This is because napping reduces sleep pressure, which refers to that feeling of sleepiness that you should experience at bedtime after a long day. “One reason not to nap is if you are someone who struggles with insomnia or are experiencing sleep issues night in and night out,” Dr Robbins tells us. The disadvantages of napsĭespite its myriad benefits, unfortunately napping isn’t recommended for all. “Napping is proven to help us emotionally by reducing stress and by boosting daytime happiness levels.” Other studies show it can reduce frustration and bolster mental health. He also explains that there are emotional health benefits, too. From the standpoint of physical exertion, professional athletes, for example, nap, as the energy they’re able to expend physically can increase.”Īccording to studies, specific health benefits of naps include lower blood pressure, weight management and a reduced risk of coronary heart disease, Dr Meadows reveals. “We have some evidence that creativity and efficiency improve after a nap, meaning there's a workplace reason to consider napping. Secondly, it boosts your mental and physical capacity, she adds. “If you are tired in the daytime, ironically we often try to do everything but sleep, but the only true evidence-based strategy for relieving that sense of sleepiness is sleeping.” “Number one is alleviating sleepiness,” Dr Robbins says. These kinds of naps are typically adopted by those seeking to pay off or manage a sleep debt (think shift workers, new parents or those who are unwell).
Dr Meadows explains that “waking up after the full cycle will land you again in the light stages of sleep, helping you avoid sleep inertia”. Note: an alternative approach is a full-cycle nap, lasting between 90 and 110 minutes, which is the length of one full sleep cycle – during which you pass through light, deep and rapid eye movement (REM) sleep stages. Sleep for too long "and you will wake up during the deep slow-wave-sleep, in a groggy state and even sleepier than before, an effect known as sleep inertia".
The key is that you remain in the lighter stages of sleep – which results in an immediate boost of energy and alertness. “A power nap refers to a very brief period of sleep, lasting about 20 minutes and no longer than 30 minutes,” says sleep scientist to Savoir Beds, Dr Rebecca Robbins a sleep researcher, instructor of medicine at Harvard Medical School and co-author of Sleep for Success!.ĭr Guy Meadows, co-founder and clinical lead at Sleep School, adds that it could be as little as 10 minutes.
But could a smarter strategy be perfecting the art of a power nap? If you regularly work from home, it could be a viable option. Until he happens upon a stranger in a coffee shop with the ability to save him.How do you deal with a dip in energy and alertness? For many, our default may be caffeine – grabbing another coffee, Diet Coke or chocolate bar. nightowl/Main Character (Blooming Panic)Ī Bad Ending alternate universe where nightowl returns home after failing his college exam a second time, and tries so hard to be what his mother wants.Creator Chose Not To Use Archive Warnings.
Silverscrunkly Fandoms: Blooming Panic (Visual Novel)
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