In Spain, Italy, and Greece and other parts of the world they have the siesta. It’s a midday pause, a time for the body and mind to relax and rejuvenate before taking on the rest of the day. Here in the U.S. we have the nap. Or do we? Seen as a necessity for babies and toddlers, 60% of us stop napping by the time we are 4, and just about everyone else by the time we are 6. From then on napping is usually seen as a weekend thing at best, often described as a lazy luxury even then. As adults, very few of us have mastered the art of the nap, even though our bodies (and science) say we should.
Nap Timing
Many of us experience an afternoon dip in energy. We usually head for coffee or some sort of sweet snack out of habit. But what we’re really craving is something that can restore our physical and metal alertness.What we really want is a nap.
Thinking it won’t work? NASA has proved otherwise. In 1995 NASA conducted a study with pilots. They found a 26 minute nap lead to a 54% increase in alertness and a 34% increase in job performance when compared to pilots that didn’t nap.
That increase in job performance included:
- Decreased reaction time
- Improved memory and creativity
- Better heart health
- Lower blood pressure
- Increased focus and concentration
So, let’s look at how they achieved all that.
Nap Like an Astronaut
There are some basic rules you have to follow to get the most out of your nap. The first is to treat nap times like recovery, not like a mid-day escape. You’re meant to be recharging, not just using the nap as a coping mechanism. Set the right intention.
Then, find your napping sweet spot. Generally that’s not so late that you are going to impact your night’s sleep and not so early that you haven’t started to dip yet. For most people that’s going to be early afternoon, 1 or 2 pm, after lunch.
Lastly, environment is everything. You want as dark and cool as possible. If you’re at home there is no problem. If you’re at work, get creative. Close your office door(or find a room with a door and close it. Dim the lights. Use an eye mask or noise cancelling ear phones. Be sure to set your alarm. This is supposed to be a power snooze not a full on sleep over.
When planning your nap set aside a 5-10 minute wake-up window to get up, drink some water, and generally wake-up.
Nap Options
We already established that the astronaut study had them napping for 26 minutes. That’s a little longer that what is generally considered to be best for most people, a Power Nap, which lasts for 10-20 minutes. When you nap for 20 minutes or less you don’t have time to sleep to deeply and therefore avoid the problem of waking with grogginess. It gives you a reset in the middle of the day without cutting into your evening sleep.
If you really want to sleep like an astronaut then go for the 26 minute version if you are really run down and need to re-establish a high level of performance.
If you are truly depleted and time allows, then a 60 to 90 minute nap will allow for a deeper, more restorative sleep. This is for the times when you’re catching up from a night of poor sleep, recovering from an illness, experiencing heavy physical activity, or heavy duty stress.
Generally speaking, if there aren’t extreme extenuating circumstances, naps longer than 30 minutes don’t give you the results you want. You can not only feel groggy for the rest of the afternoon, but even experience disorientation or downright crankyness.
Part of Your Lifestyle
If the idea of napping sounds appealing but isn’t something you feel you can justify entertaining, you’re not alone. But remember, millions of people around the world take a daily siesta. It’s not a weird cultural thing, but a lifestyle activity built on the reality that humans can’t run at full speed from morning to night without a pause. That latte might taste good, but it’s not what your body is really craving.
Perhaps what you need to do is reframe the idea you hold of napping. Don’t think of it as an indulgence. Think of it as prevention. Think of it as a way to live every hour, every moment of the day at 100%.
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