Napping

I love my sleep. It’s one of the biggest joys of not making TV anymore. Instead of surviving on six – or sometimes even four – hours of sleep, I get to have seven sometimes even eight. And when I know I’ll be going to bed late for biz or social reasons I usually nap.

I love a nap. They’re very good for you y’know. Dr. Sara Mednick, PhD, in her book Take a Nap! says so. She says, “A 30-minute nap has been shown to improve alertness and prevent unsafe driving nearly as well as coffee.” But apparently there’s a right way to nap.

Mednick’s book says that the best time to nap depends on when you wake up. Early risers up at 5 a.m. should nap at 1 p.m. Those who get up at 9 a.m. shouldn’t nap until 3 p.m.

It wasn’t until the late 80s that naps became something for everyone, as opposed to just babies and toddlers. Researchers found that the mid-afternoon slump is part of our natural cycle. It’s human nature to sleep once for a long period at night and again for a shorter period in the afternoon.

I always nap on a Monday since I’m up way past my normal bedtime to do my show on NewsTalk1010. Typically I try to grab about two hours. My instincts are good. Researchers have found that a nap of two hours or more can significantly improve alertness for up to 24 hours. Moreover, a preparatory nap counteracts the effects of sleep deprivation better than a nap taken after the missed sleep.

Ever had that nodding off feeling when you’re driving. Turns out sleeping only six hours a night can double your risk of falling asleep at the wheel. But a thirty-minute nap improves alertness so a quick snooze before you hit the road is a good idea.

Studies have tested a wide range of nap times, but for most individuals, it seems 10 to 20 minutes of sleep is best. Longer naps can cause sleep inertia, which is that period of grogginess and reduced performance caused by waking in the middle of deep sleep.

Here’s how I do it and apparently, according to Dr. Mednick’s book, I’m doin’ it right:

First I set a wake-up call so I don’t have to worry about whether I’ll wake up at the right time.

Next, I make my room dark and put a do not disturb sign on my front door and cell phone.

Then I follow the same routine I follow when I go to bed at night. Usually it takes me about 30 minutes to fall asleep.

I don’t have any trouble waking up. I guess it was all those years of napping with my babies. But some people just can’t stand that feeling after a nap. Consider drinking something caffeinated before you head for your snooze. Caffeine takes about 20 minutes to kick in, so drinking a cup before a 10 to 20 minute nap means the caffeine will start working just as you wake up, leaving you feeling refreshed and alert.

Just can’t fall asleep? Try meditation. Watching my breathing for 5-10 mintutes usually kocks me right out.

Of course, some people just aren’t good nappers. Don’t fight your nature. If napping doesn’t work for you make sure you’re getting enough shut-eye at your regularly scheduled bedtime.