Many people, young and old, swear by an afternoon nap. But is it actually healthy to sleep during the day? And how can you ensure that it benefits your mental and physical fitness as much as possible?
Well, good news for those who love naps, because many studies effectively show that a short afternoon nap, or 'power nap' as it is also called nowadays, has a beneficial effect on our physical and mental functioning, both in old and young.
The benefits of an afternoon nap
Possible benefits of a (short) afternoon nap, depending on person to person and on the 'quality' of the afternoon nap.
- It can improve alertness, reaction time and concentration. Research by NASA shows, for example, that pilots are alert for more than 2 hours longer after a 'power nap' of 25 minutes than when they do not sleep.
- It can improve productivity: the time you 'lose' by sleeping is gained through improved productivity.
- It can improve memory and learning ability. This is especially true for young children.
- It can have a positive effect on stress
- It has a positive influence on subjective feelings of fatigue and drowsiness.
- It can prevent (traffic) accidents when you feel sleepy.
- It has a positive effect on mental well-being, one feels better.
- It may also have a beneficial effect on blood pressure.
Mind you, you can't make up for hours of sleep deprivation with an afternoon nap. Those who often go to bed late and have to get up early build up a sleep deprivation that cannot be compensated for with power naps. It does help when you feel a bit sleepy.
What is the best time for an afternoon nap?
On this point, the studies contradict each other. Perhaps this differs from person to person and from the concrete circumstances.
The best time for most people is in the early afternoon, when the normal circadian biorhythm has a slight dip. It is better not to sleep after 3 pm because this can disturb your normal night's sleep.
Where should you take an afternoon nap?
It is especially important that you are not disturbed during your sleep. A disturbed nap negates all the benefits. So try to find a quiet environment, preferably without disturbing noises and with muffled light.
