The recent trend of multi-national companies providing a ‘nap room’ for their employees has taken the internet by storm. Considered a luxury by many, some studies show that post-lunch or mid-day naps can offer benefits such as enhanced cognitive abilities and productivity. However, experts caution that long naps can give rise to obesity-related issues.
The practice of mid-day naps, usually lasting 20 to 30 minutes, is prevalent in European and Middle Eastern countries. However, Dr Sunil Kumar K, lead consultant, interventional pulmonology, Aster CMI Hospital, Bangalore, says, “The efficacy of naps is subjective. It depends on factors such as individual sleep cycles, physical activity levels and overall lifestyle choices.”
Benefits of mid-day naps
From boosting alertness and improving brain function to lowering stress and stimulating creativity, afternoon naps can provide wide-ranging benefits, says Dr Shivaraj Ajji Kariyappala Lakshman, consultant, pulmonology, Manipal Hospital, Bangalore. Some of the main advantages of napping during the day are as follows:
♦ Improved cognitive function
When we sleep, our brain processes memories, leading to better retention of information. A study conducted on 3,037 individuals found that afternoon naps of less than 90 minutes can improve cognition in adults. However, experts caution that long naps may lead to a sedentary lifestyle and impaired social relationships, which are linked to decreased cognitive abilities.
♦ Enhanced productivity
Some individuals feel extremely sluggish and unfocused after lunch, a phenomenon referred to as food coma. For such people, a short nap can help overcome such challenges. “This quick recharge method can help them return to their tasks with renewed energy and focus, facilitating increased efficiency and productivity throughout the rest of the day,” says Dr Pradeepta Kumar Sethy, director, gastroenterology, Medica Superspecialty Hospital, Kolkata.
♦ Lowered stress
Mid-day naps also help with stress reduction and relaxation. While sleeping, our bodies undergo a series of physiological changes that increase serotonin levels. This promotes relaxation and reduces stress hormones like cortisol. “By taking a nap during the day, individuals can effectively reset their stress levels, leading to a greater sense of calm and well-being. Sometimes, a rested mind can make way for innovative ideas and solutions,” shares Dr Lakshman.
♦ Reduced fatigue and renewed energy
Daytime napping can play a role in compensating for insufficient sleep at night; it can reduce fatigue and replenish energy levels. In addition, certain studies report that napping during the day is beneficial for night shift workers.
♦ Improved mood and enhanced memory
Napping during the day can prevent or drive away feelings of frustration and impulsiveness, improving one’s mood. A study published in the journal Sleep found that afternoon naps ranging from 10–60 minutes boosted positive mood in the participants and improved memory retention.
Prolonged daytime naps can be harmful
A meta-analysis published in the journal Scientific Reports found that daytime napping can lead to obesity, which in turn can give rise to conditions such as diabetes, cardiovascular issues and even cancer. The primary contributors of such complications include poor dietary habits, sedentary lifestyles and increased screen time.
“People who are prone to obesity or have sedentary jobs should follow an active lifestyle, ensure proper nutrition and maintain sleep hygiene to keep health conditions at bay,” recommends Dr Kumar.
Mid-day naps: What’s the ideal duration?
A mid-day nap should last between 20 and 30 minutes, ideally between 1 and 3pm. “If you are at home, lie on the bed on your left side. If at work, put your head down on the desk and take a nap; you can also use an easy chair if it’s available,” suggests Dr Lakshman.
Takeaways
- Mid-day naps can offer benefits like increased cognitive function, enhanced productivity and an improved mood. However, experts say that the efficacy of daytime naps depends on factors like individual sleep cycles, physical activity levels and overall lifestyle choices.
- The ideal duration of mid-day naps should range between 20 and 30 minutes. Napping for longer durations can make one susceptible to obesity and other health conditions.
- While people at home can simply lie on the bed, those at work can put their head down on the desk or use an easy chair.
