In 2015, I wrote my first LIFEies on napping (Read it here). Here is the 2019 version to reinforce that napping is wonderful, glorious, and great for you.
The article below contains more research on how great napping is for you (Spoiler alert—it’s one of the best things you can do for your health). I also loved the Ted Talk highlighted in green below (Sara Mednick gets really interesting at the 9-minute mark).
First– why napping?
1—improved reaction time
3—makes you happier
4—napping beats coffee. I love this one because I don’t drink coffee.
Second—the how of napping:
1—close your eyes for any amount of time.
2—napping is like working out…even 10 minutes helps. No nap is too short.
3—or you can take a sixty minute nap and improve your memory and learning ability.
4—Finally, if you want the full Monty…go for a 90 minute nap. Increased alertness, memory, learning, creativity and performance.
Sign me up….daily.
Rule #13 from my book The Fantastic Life: The 2% Rule
Doing 2% more can apply to sleep as well. Add in 2% more mindful rest and watch how it impacts your health and your life.
Take A Nap! 5 Secrets That’ll Make You Happier And Smarter
May 4, 2014
For many of us, more hours of shut-eye at night just doesn’t seem to be in the cards. Is there anything we can do? Yes.
Naps. Wonderful, glorious naps.
They’re not a full-on substitute for lack of sleep but they can do much more than you think and in less time than you’d guess.
Without them, you’re going to be a mess. Here’s why.
Wanna Be Dumb And Ugly?
Lack of sleep not only makes you ugly and sick, it also makes you dumb: missing shut-eye makes 6th graders as smart as 4th graders.
And if that’s not enough, lack of sleep contributes to an early death.
Via Night School:
Starting in the mid-1980s, researchers from University College London spent twenty years examining the relationship between sleep patterns and life expectancy in more than 10,000 British civil servants. The results, published in 2007, revealed that participants who obtained two hours less sleep a night than they required nearly doubled their risk of death.
Maybe you think you don’t need all that much sleep. You’re wrong.
Less than 3% of people are actually 100% on less than 8 hours a night. But you feel fine, you say?
That’s the fascinating thing about chronic sleep debt. Research shows you don’t notice it — even as you keep messing things up.
Now here’s the part you’ve probably never heard:
Eight hours might not even be enough. Give people 10 hours and they perform even better.
Via Power Sleep:
Timothy Roehrs and Thomas Roth at the Sleep Disorders Research Center of the Henry Ford Hospital in Detroit, Michigan, have demonstrated that alertness significantly increases when eight-hour sleepers who claim to be well rested get an additional two hours of sleep. Energy, vigilance, and the ability to effectively process information are all enhanced, as are critical thinking skills and creativity.
I know what you’re thinking: 10 hours a night? I don’t have time for that. I barely have time to read this post.
Is there a compromise?
Can closing your eyes for a few minutes really make that much of a difference? Keep reading.
NASA Says You Should Sleep On The Job
Research shows naps increase performance. NASA found pilots who take a 25 minute nap are 35% more alert and twice as focused.
Via Night School:
Research by NASA revealed that pilots who take a twenty-five-minute nap in the cockpit – hopefully with a co-pilot taking over the controls – are subsequently 35 per cent more alert, and twice as focused, than their non-napping colleagues.
Little siestas helped people across a whole host of measures. Improved reaction time, fewer errors…
NASA found that naps made you smarter — even in the absence of a good night’s sleep.
Via Dreamland: Adventures in the Strange Science of Sleep:
If you can’t get in a full night’s sleep, you can still improve the ability of your brain to synthesize new information by taking a nap. In a study funded by NASA, David Dinges, a professor at the University of Pennsylvania, and a team of researchers found that letting astronauts sleep for as little as fifteen minutes markedly improved their cognitive performance, even when the nap didn’t lead to an increase in alertness or the ability to pay more attention to a boring task.
Study after study has shown naps boost learning.
Via The Little Book of Talent: 52 Tips for Improving Your Skills:
Researchers at the University of California, Berkeley, found that napping for ninety minutes improved memory scores by 10 percent, while skipping a nap made them decline by 10 percent.
And naps make you happier. Studies show we can process negative thoughts quite well when we’re exhausted — just not the happy ones.
Negative stimuli get processed by the amygdala; positive or neutral memories get processed by the hippocampus. Sleep deprivation hits the hippocampus harder than the amygdala. The result is that sleep-deprived people fail to recall pleasant memories, yet recall gloomy memories just fine.
What’s not to love? I know. You’re busy. You’ll just have another cup of coffee. Sorry, research shows naps beat caffeine.
(To learn what astronauts can teach you about getting better sleep, click here.)
So how do you nap the right way? How do you get the results you want with minimal effort? Here’s what science says.
The Perfect Nap For You
Whatever your limitations and desires, there’s a nap for you. Looking at research from Richard Wiseman and the WSJ, here’s a breakdown.
Which one describes what you need?
1) “I Just Need To Be More Alert And Focused”:
Take a 10-20 minute nap. You’ll get a boost in alertness and focus for 2 hours or more, pay off a little sleep debt and even reduce blood pressure.
2) “Brain No Working. Need Smartz”:
Consider a 60 minute nap. You’ll get all the benefits of the 10-20 minute nap while also improving memory and learning.
But be warned: 60 minute naps cause grogginess.
3) “I Want It All, Baby”:
Take a 90 minute nap. This allows your brain to experience a complete sleep cycle.
You’ll get the full whack: increased alertness, memory, learning, creativity and performance — with no post-nap grogginess.
4) “I Don’t Know What I Want But You’ve Scared Me Into Napping And I Don’t Have Much Time”:
Go with 10 minutes. It beat 5, 20 or 30 minute naps in a comparative research study.
5) “I don’t have enough time to tell you how little time I have”:
No nap is too short: “A 2008 study showed that even a nap of a few minutes provided benefits. Just anticipating a nap lowers blood pressure.”
Got more questions? I have answers:
When is the best time to nap? Salk Institute researcher Sara Mednick generally recommends you nap approximately 6-7hrs after waking.
Trouble falling asleep? Write down any worries and think positive (but not exciting) thoughts. Trying too hard to sleep is counterproductive.
Worried you won’t wake up in time? Richard Wiseman recommends a cup of coffee immediately before napping. The caffeine will kick in 25 minutes after you lay down.
(For more on how to get better sleep, click here.)
Okay, let’s round this up so we can put it to use.
We’d all be better off with 10 hours of sleep a night — but that’s not going to happen for most of us.
Naps can boost performance and help make up for some of the problems sleep deprivation can cause.
In the meantime, see if you can sneak a nap this afternoon. As Groucho Marx once said, “Anything that can’t be done in bed isn’t worth doing at all.”