As a commuter, you’re always on the go, always busy and inevitably nearly always tired, this is where the simple nap comes in. Scheduling time for productive naps can be amazingly rewarding for commuters and in this article we discuss the benefits and also go into the potential costs if not executed properly. You might think it’s just sleeping how hard can it be? You will likely be blown away by the science in this area and we will give you all the knowledge you need to nap effectively. Join us as we break the stigma around what many perceive to be a sign of laziness and instead arm you with the knowledge that will transform naps into one of the most useful tools in your commuter arsenal.
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Benefits Of Napping
Napping, when approached strategically, unfolds a multitude of benefits that surpass mere momentary relief. A well-timed nap goes beyond just rejuvenation; it can notably heighten alertness, cognitive function, and mood, supported by research indicating an improved ability to deescalate negative emotions. These advantages hold particular significance in the workplace, where cognitive and emotional challenges from colleagues and workload are constant. Furthermore, naps extend their positive influence to cardiovascular health by contributing to lower blood pressure.
Opting for a nap duration of 10 to 20 minutes ensures that your body remains in the early stages of light sleep. Research indicates that during this phase, the benefits are substantial, with minimal to no downsides upon awakening from your rest. Embracing the power of strategic napping not only facilitates workplace resilience but also promotes overall well-being.
Bad Napping
When it comes to napping, it isn’t always sunshine and rainbows; in fact, naps can sometimes do more harm than good. One major pitfall is the duration of your nap. As mentioned, the ideal length of a nap should not exceed 20 minutes. Many people report feeling groggy and disoriented after a nap because their bodies enter a state of sleep inertia. This occurs when your body anticipates a full sleep cycle but is then forced to awaken prematurely at the end of your nap, leading to suboptimal functioning. When you exceed a nap length of 20 minutes you fall into deeper stages of the sleep cycle of which it is not ideal to awaken from, this puts you at the mercy of sleep inertia symptoms.
Similarly, the timing of your nap is crucial. Napping too late in the day can adversely impact your overnight sleep. The body naturally experiences increasing fatigue as the day progresses, governed by the circadian rhythm. Scientifically, this growing sense of sleepiness throughout the day is attributed to the accumulation of a naturally produced chemical called Adenosine.
Overnight sleep acts as a reset, clearing this chemical and allowing us to wake up feeling refreshed and restored, ideally with a full day’s worth of energy. Napping too late in the day can disrupt this cycle by prematurely clearing accumulated Adenosine, affecting your overnight sleep. Compromised overnight sleep can then lead to heightened daytime sleepiness. Mindlessly napping whenever you feel slightly tired can throw this delicate system out of balance. To maintain a regular circadian rhythm, it’s advisable to avoid napping within 8 hours of bedtime. By steering clear of these pitfalls, you can maximise the benefits of your naps and ensure they contribute positively to your overall well-being, rather than exacerbating the issue and increasing the need for additional naps.
Naps Around The World
It’s fascinating how napping has long been embraced across cultures, seamlessly woven into daily life and routines. Take, for example, the Siestas in Spain. Siestas are deeply ingrained in the nation’s cultural fabric, originating from the necessity for agricultural respite during midday heat. The Siesta has withstood the test of urbanisation and shifting work patterns with many retailers and businesses in Spain being closed for a period of the afternoon even today. Beyond its practical function of providing relief from the sun, the Siesta embodies a holistic approach to well-being, emphasising the significance of rest, leisure, and social connections. It is not merely a nap but a cultural ritual symbolising the interconnectedness of tradition, climate, and a unique philosophy of life in Spain.
With the benefits of napping in this culture being so well understood, it is counterintuitive that in corporate work culture, particularly in the UK and US, there is such a stigma and consequent resistance to this widely accepted habit. We are however slowly seeing a cultural shift, particularly in Tech giant companies such as Google and Amazon. Trendy new offices have undergone the instillation of sleep pods, relaxation rooms and even tree houses which have been making headlines.
Though still slow, there is a shift in the way the world is going and the uptake, acceptance and even encouragement of napping is increasing. It isn’t just for mood benefits either, workplaces who encourage napping see quantifiable productivity increases. With the undeniable benefits of good sleep gaining recognition, we can expect to see more integration of napping in our daily lives, whether during the commute, in the office, or at home when working remotely. Ultimately, the stigma is fading and the decision to nap is being accepted as an intelligent one rather than a lazy tendency manifesting itself.
How To Nap
Right then, the moment we’ve all been waiting for. How should you nap?
The key takeaways from this article are that you should:
-Nap for 10-20 Minutes
And you should not:
-Nap within 8 hours of bedtime.
Follow these two rules and you should not go far wrong. That said, now you have the next issue. The places typically available to commuters are not particularly sleep inducing. Fear not, we have an article where we suggest some of the best sleep aid products to help you integrate naps into your busy lives on the move. Check it out here.
Conclusion
There has been a significant shift in societal attitudes towards sleep, with a growing recognition of its importance. However, there remains considerable progress to be made. Explore additional sleep-related articles on our blog mob page and engage with the mob in our Facebook group as we collectively deepen our understanding of sleep and prioritise it in our lives. With the insights provided, we aim to offer guidance that can lead to greater success in napping or, at the very least, equip you with valuable information to enhance and optimise your sleep habits. By fostering a communal dialogue and sharing knowledge, we hope to contribute to a broader cultural shift where sleep is not just valued but actively prioritised for improved overall well-being and performance for commuters.