July 7th, 2024 . 5 mins read

How Short Sleep Sessions Can Improve Performance?

By Sarah Anderson, Certified Sleep Science Coach

Medically reviewed by

Key Takeaways

Quick Recharge, Lasting Impact: Discover the efficiency of power naps as short as 10-20 minutes for an instant boost in alertness and sustained cognitive performance.
Memory Boost and Mental Clarity: Uncover the science-backed benefits of power naps in enhancing memory consolidation, sharpening focus, and fostering better problem-solving skills.
Stress Reduction, Mood Elevation: Experience the dual advantage of stress reduction and improved mood through the simple yet powerful act of incorporating short naps into your daily routine.
Personalized Power: Recognize that the effectiveness of power naps is personal – tailor nap duration, timing, and environment to suit your needs, unlocking a tailored approach to enhanced productivity and well-being.

Welcome to the world of enhanced productivity and well-being through the simple act of napping.

In this blog, we delve into the science behind short sleep sessions and how power naps can become your secret to improved performance.

7 Benefits of Power Naps

Napping isn’t just a pleasant break; it can bring several advantages to your health and daily performance.

Here are some simple insights into the benefits of taking short naps:

1: Reducing Daytime Fatigue and Restoring Energy

Brief naps can help restore energy and reduce fatigue during the day. Many companies are introducing nap spots in their offices to help restore energy of their employees and it works well.

2: Aiding Shift Workers

Shift workers, who often struggle with irregular sleep patterns, can benefit from naps to stay alert.

3: Enhancing Workplace Performance

Taking a short nap during the day can boost cognitive functions like memory and logical reasoning, improving overall workplace performance.

Dr. Jing Zhang points out that taking a nap is more beneficial for performing on a range of cognitive tasks compared to caffeine, as supported by research. So next time you reach for coffee during your afternoon break, consider taking a short nap instead.

4: Improving Physical Performance

Athletes may experience better endurance, reaction times, and cognitive performance after a daytime nap.

5: Reducing Cardiovascular Risks

Some studies suggest that napping one or two times a week may lower the risk of cardiovascular problems such as heart attack, stroke, or heart disease.

6: Stress Relief and Immune Support

Naps can relieve stress and support the immune system, especially for individuals who had limited sleep the night before.

7: Lowering Risk for Specific Health Conditions

Regular napping is associated with a lowered risk of ruptured intracranial aneurysms, as found in a study.

3 Drawbacks of Napping

While napping can offer various benefits, it’s essential to be aware of potential drawbacks, especially for certain groups of people:

1: Older Adults and Sleep Problems

Older adults who nap during the day may experience self-reported sleep problems, such as waking up frequently during the night.

2: Health Impacts of Prolonged Napping

Napping for more than 90 minutes has been associated with high blood pressure in middle-aged and older women, as per a study in China.

Taking naps longer than 30 minutes is correlated with a higher frequency of non-alcoholic fatty liver disease in older Chinese individuals.

3: Increased Risk of Type 2 Diabetes

Prolonged napping could be a symptom of something more serious. For example, analysis of multiple studies suggests that napping for more than 60 minutes a day is linked to an increased risk of developing type 2 diabetes.

How Sleep Works During Nap Time?

Whether it’s nighttime or a quick daytime snooze, sleep happens in different stages that make up a sleep cycle.

Stage 1: Light Sleep

This is the lightest and shortest stage, lasting only one to seven minutes.

Stage 2: Relaxation and Slower Functions

Following Stage 1, Stage 2 lasts about 10 to 25 minutes.

Muscles relax, and body functions slow down, but it’s still a relatively light sleep.

Stage 3: Deeper, Restorative Sleep

Stage 3 is a deeper and more restorative stage that can be challenging to wake up from.

It typically lasts between 20 and 40 minutes.

Rapid Eye Movement (REM):

Stage 4: Dreaming Time

During REM sleep, muscles temporarily pause, and eyes move quickly under closed eyelids.

Dreaming often happens during this stage.

When we sleep for several hours, our body goes through these stages multiple times.

However, during a short nap, there isn’t enough time for several sleep cycles.

In fact, during a quick nap, a person might not spend much time, if any, in Stage 3 or REM sleep.

This can make it easier to wake up feeling refreshed.

Tips to Take the Best Nap

To make the most out of your nap time and wake up feeling refreshed, consider the following tips on when, where, and how long to nap:

How Long Should a Nap Be?

Aim for about 20 minutes, but no longer than 30 minutes.
This duration allows for light sleep, boosting alertness without entering deep sleep, which can lead to grogginess.
In some cases, a longer nap of around 90 minutes can be beneficial, cycling through sleep stages without interrupting deep sleep.
Longer naps may be helpful for emergency workers and shift workers trying to avoid fatigue.
Be cautious about napping too close to bedtime, as it may interfere with nighttime sleep.

When to Take a Nap

Experts recommend napping eight or more hours before bedtime, ideally before 3 p.m.
Napping too late in the day may contribute to nighttime sleep problems.
Some people may naturally feel a post-lunch dip in energy, making the early afternoon a suitable time for a nap.

“Napping is a personal choice and can affect people in different ways, so it’s important to find what works best for you,” Dr. Jing Zhang recommands. “The bottom line is to not let napping interfere with your nighttime sleep. If you cannot fall alseep during a nap, don’t worry, research has shown that just a period of eyes-closed waking rest could boost your memory as well as a nap.”

Where to Take a Nap

Create a cool, quiet, and dark environment for a comfortable nap.
For those working from home, the bedroom is a good nap spot.
Consider blackout curtains or a white noise machine to block distractions.
In an office setting, use accessories like earplugs or an eye mask to reduce disruptions.
Some offices may provide nap pods or quiet areas for relaxation.

Remember to Set an Alarm

Set an alarm for the desired nap length, generally around 20 minutes.
Avoid hitting snooze to prevent entering deeper sleep.
Consider setting a second alarm shortly after the first to avoid napping too long.
Get up as soon as the alarm sounds and stretch or walk around to shake off any post-nap sleepiness.

Consider Caffeine Naps

Drink caffeine before a short nap for an energy boost.
Caffeine takes about 30 minutes to impact the brain and body, enhancing alertness upon waking.

FAQs

How Long Should a Power Nap Be for Optimal Performance Improvement?

Aim for a short power nap of around 10 to 20 minutes to boost alertness and cognitive function without entering deep sleep.

Can Napping Replace a Full Night’s Sleep?

While naps offer a quick energy boost, they can't replace the benefits of a full night's sleep. Use them as a supplement, not a substitute.

When Is the Best Time To Take a Power Nap During the Day?

The ideal time is early afternoon, around 2 or 3 pm, to align with the body's natural circadian rhythm and combat post-lunch fatigue.

How Often Should One Incorporate Naps Into Their Routine?

Limit naps to once or twice a day to avoid interference with nighttime sleep, and customize based on personal energy levels and schedule.

Can Napping Help With Memory Improvement?

Yes, short naps have been linked to improved memory consolidation, enhancing the ability to retain information learned earlier.

Are There Any Negative Effects of Taking Regular Naps?

When kept short and timed appropriately, naps generally have positive effects; however, avoid long naps to prevent grogginess and difficulty falling asleep at night.

How Can One Create an Optimal Nap Environment?

Choose a quiet, dark space, and consider using a sleep mask and earplugs to minimize disturbances for a more effective and refreshing nap.

Can Napping Benefit Physical Performance, Such As in Sports or Exercise?

Yes, short naps can enhance physical performance by reducing fatigue and improving alertness and reaction times during activities.

Is There an Ideal Nap Duration for Creativity and Problem-Solving Skills?

Studies suggest that a 90-minute nap may enhance creativity and problem-solving skills by allowing for a complete sleep cycle, including REM sleep.

How Can Someone Overcome the Post-Nap Grogginess, Often Referred to As “Sleep Inertia”?

To minimize sleep inertia, keep naps short, incorporate a brief period of movement or exposure to natural light upon waking, and stay hydrated.

Can Napping Help With Stress Reduction?

Yes, short naps have been shown to reduce stress and improve mood by promoting relaxation and decreasing the release of stress hormones.

Are There Any Contraindications for Napping, Such As for Certain Medical Conditions?

Individuals with insomnia or specific medical conditions should consult a healthcare professional before incorporating regular naps into their routine.

Conclusion:

As you embrace the transformative power of short naps, remember that incorporating this small change into your routine can yield significant benefits.

From heightened alertness to improved memory and stress reduction, the naptime advantage is undeniable.

So, the next time you feel the midday slump or seek a mental boost, consider the rejuvenating power of a brief nap.

It’s not just a break; it’s an investment in your overall well-being and performance.

Sweet dreams and enhanced productivity await!

This article is for informational purposes and should not replace advice from your doctor or other medical professional.

Sarah Anderson, Certified Sleep Science Coach

Sarah Anderson is a sleep, health, and wellness writer and product reviewer. She has written articles on changing and improving your sleep schedule, choosing the right mattress for chronic pain conditions, and finding the best pillow for you. Sarah Anderson has her Bachelor of Arts degree from Arizona State University in Journalism and Mass Communications. Prior to working for Zoma, she wrote for a variety of news publications. Sarah's work has been featured on Bustle, PureWow, and other publications.

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