Napping: Helpful Habit or Sleep Sabotage?
I can almost guarantee that the person reading this (yes, that's you!) has taken a nap during your lifetime.
All About Napping
As a university student, feeling exhausted is often something unavoidable, but will taking that nap actually benefit you, or will the cons outweigh the pros? With the variation in the duration of naps, it truly depends on the length and the time of day you’re taking that nap. Most naps for university students take place during the long gaps between classes or once they finish their classes. Studies provided by the National Library of Medicine show that naps of different lengths and at different times of day have different effects. A nap lasting 10-20 minutes is best for a quick boost, 30 minutes can cause you to feel groggy when waking up, lastly a 90 minute nap (which is a full sleep cycle), will prevent grogginess and provide you with a deep recovery. This same source stated that taking a nap between the hours of 1 pm and 3 pm is the most effective. If you postpone your nap into later in the day, it can cause impacts on your sleep overnight and your circadian rhythm.
What To Do Instead
Instead of napping, the answer is absolutely not guzzling back a bunch of caffeine. Instead of taking a quick nap, you could try an energizing break like:
A quick shower or splashing water on your face to feel refreshed
Getting fresh air and sunlight
Putting on upbeat music
Doing some quick and easy movement to encourage your body to stay awake
These activities are best used when it is later in the evening, when napping is discouraged, as it will interrupt your sleep schedule, raising the risk of you being unable to sleep later when you try to go to sleep for the night.
The Final Answer
So, is napping a helpful habit or sleep sabotage?
The answer is… It depends on how you nap! There are both pros and cons to taking that nap. The pros are feeling more focused and aware, being energized, and overall feeling refreshed. Now for the cons of taking naps: it can create a routine and dependence, and depending on how long you nap, you might feel groggy or more tired after the nap. Lastly, it might disrupt your natural sleep schedule. So if taking that nap benefits you, you enjoy those quick z’s, but be aware that for some you, you may not feel all the great benefits your friends and family rave about.
Sarah Andrew, Peer Wellness Educator Lead
References
https://pmc.ncbi.nlm.nih.gov/articles/PMC5598771/
https://www.uwo.ca/se/thrive/blog/2021/sleep_now_work_later.html
https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/napping/art-20048319