According to the Sleep Foundation, almost 81% of surveyed adults in the U.S. have taken a nap for 10 minutes or more in a period of three months. Furthermore, about 31% of those adults nap more than once a week. With those numbers, it seems normal for someone to snooze during the day. Although, are they doing more harm than good?
The Benefits of Napping
Short naps can improve your performance, reaction times, focus, and memory. Additionally, studies suggest you can learn new information more easily immediately after waking up.
Furthermore, napping may lower your blood pressure like other lifestyle changes, such as reducing salt or alcohol consumption. In fact, one study suggests that they can lower it as much as a low-dose blood pressure medication. That’s important because a drop in blood pressure as small as 2mm Hg can reduce the risk of a heart attack by up to 10%.
Also, napping can improve your mood. It can decrease negativity, boost positivity, and help you better tolerate frustration. With all of these benefits, how can it be bad for you?
The Drawbacks of Napping
Unfortunately, napping can have some negative effects. For example, if you sleep too long, you might wake up feeling groggy, disoriented, and more tired than before. Naps can disrupt your circadian rhythm and interfere with your sleep, leaving you not feeling fresh after waking up.
Furthermore, one meta-analysis concludes that frequent daytime naps longer than 60 minutes have been associated with a higher risk of cardiovascular disease. Does that mean short naps are good, but long ones are bad?
How Long Should a Nap Be?
A healthy adult that gets enough sleep doesn’t need to nap. Yet, adults can benefit from them if they feel fatigued or tired. For various reasons, the ideal amount of sleep depends on factors such as age, career, lifestyle, and schedule. Most experts agree that sleeping between 20 and 30 minutes is best for adults. This allows you to get enough to boost alertness without entering a deeper sleep.
On the other hand, sleeping between 30 to 90 minutes can be a problem. That’s because your body can drop into a deep sleep but not complete a full sleep cycle. This is why you may feel groggy and sleepy when you wake up from a deep sleep. Unfortunately, these feelings can be worse if you are already experiencing sleep deprivation. However, napping a full sleep cycle of 90 minutes may help you feel more refreshed and alert, especially if you are sleep-deprived and have the time.
If you feel your need for sleep is increasing, and there seems to be no reason, then you should talk with your doctor. You may be taking medications that affect your nightly sleep. On the other hand, you may be suffering from sleep deprivation or a sleep disorder.
The Takeaway
Adults who get enough sleep at night may not need naps at all. Yet, even the most well-rested adult can still experience bouts of fatigue during the day. Naps between 20 and 30 minutes can help recharge you and boost your performance, mood, and learning.
Conversely, longer naps can disrupt your normal sleep schedule and leave you feeling groggy, and may increase your risk of cardiovascular disease. However, they can help you when you’re sleep-deprived, feel tired, or experience unexpected fatigue. On the other hand, if you are napping frequently for more than 30 minutes, then there may be other issues to address.
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Disclaimer: No content on this site should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician.
