Are naps actually good for us? | Sleeping with Science

TL;DR

Naps can be beneficial but may disrupt nighttime sleep.

Transcript

Transcriber: Are we designed to nap during the day? [Sleeping With Science] Most people aim to get their recommended seven to nine hours of sleep in one long stretch at night. And the technical term for this is “monophasic sleep.” In other words, a single bout of sleep at night. However, we may not have been programmed to sleep in this way. Now I'... Read More

Key Insights

• Most people aim for seven to nine hours of continuous sleep at night, known as monophasic sleep. However, human biology may support a biphasic sleep pattern, including a nap.
• The afternoon drop in alertness is hardwired into our brains, suggesting a natural inclination towards an afternoon nap, similar to siesta cultures.
• Napping can offer benefits for both brain and body, enhancing alertness and cognitive function if done correctly.
• Long naps, especially in the afternoon or early evening, can interfere with nighttime sleep, akin to snacking before a meal.
• For those struggling with nighttime sleep, avoiding naps can help build up sleepiness, improving the ability to fall and stay asleep at night.
• If not struggling with sleep, short naps of about 20 minutes earlier in the day are beneficial without impacting nighttime rest.
• The natural dip in alertness typically occurs between 1 and 4 pm, coinciding with the ideal time for a short nap.
• The concept of biphasic sleep, involving a longer sleep at night and a short nap during the day, may align more closely with human evolutionary patterns.

Questions & Answers

Q: What is monophasic sleep?

Monophasic sleep refers to the pattern of getting all of one's sleep in one long stretch at night, typically lasting seven to nine hours. This is the most common sleep pattern in modern societies, contrasting with biphasic sleep, which includes a nap during the day.

Q: Why do people feel sleepy in the afternoon?

The afternoon drop in alertness is a natural and hardwired phenomenon in the human brain. It typically occurs between 1 and 4 pm and may indicate an evolutionary inclination towards a biphasic sleep pattern, where a short nap during the day complements nighttime sleep.

Q: What are the benefits of napping?

Napping can enhance alertness and cognitive performance, providing benefits for both the brain and body. Short naps of around 20 minutes, particularly when taken earlier in the day, can be beneficial without negatively impacting nighttime sleep for those not struggling with sleep.

Q: How can long naps affect nighttime sleep?

Long naps, especially those taken in the afternoon or early evening, can interfere with nighttime sleep. They reduce the buildup of sleepiness needed for a restful night, similar to how snacking can reduce hunger before a main meal, making it harder to fall and stay asleep.

Q: Who should avoid napping during the day?

Individuals who struggle with falling asleep or maintaining sleep at night should avoid napping during the day. By doing so, they can build up the necessary sleepiness to improve their chances of falling asleep easily and staying asleep throughout the night.

Q: What is biphasic sleep?

Biphasic sleep involves having one longer bout of sleep at night and a short nap during the day. This pattern may align more closely with human evolutionary sleep patterns and is practiced in siesta cultures around the world, accommodating natural dips in afternoon alertness.

Q: When is the ideal time for a nap?

The ideal time for a nap aligns with the natural afternoon dip in alertness, typically between 1 and 4 pm. Short naps of around 20 minutes taken during this window can refresh the brain without negatively impacting nighttime sleep for those not struggling with sleep issues.

Q: How long should a nap be to avoid disrupting nighttime sleep?

To avoid disrupting nighttime sleep, naps should be kept short, around 20 minutes. This duration is sufficient to enhance alertness and cognitive function without significantly reducing the buildup of sleepiness needed for a restful night's sleep, especially if taken earlier in the day.

Summary & Key Takeaways

• Monophasic sleep, or sleeping in one long stretch at night, is common, but human biology may favor a biphasic pattern. This includes a short nap during the day, which aligns with natural dips in alertness observed in the afternoon.

• Napping has potential benefits for brain and body, improving alertness and cognitive performance. However, long naps can disrupt nighttime sleep, similar to snacking before a meal. For those with sleep issues, avoiding naps can help enhance nighttime sleep quality.

• People not struggling with sleep can benefit from short naps of about 20 minutes taken earlier in the day. This practice aligns with natural afternoon dips in alertness and supports a biphasic sleep pattern, potentially reflecting human evolutionary sleep habits.