Take a Nap

Take a Nap
Sara C. Mednick, PhD

University of California at San Diego f you feel drowsy in the middle of the afternoon, you don't need a cup of coffee -- you need a nap. Even if you regularly get eight hours of sleep at night, studies show that a little well-timed shut-eye during the day increases alertness and reduces stress. It can improve physical stamina -- Lance Armstrong is a napper -- and enhance creativity. Thomas Edison replenished his batteries with a nap. Napping can make you happier. It increases levels of serotonin, the neurotransmitter that helps elevate your mood.

Naps can even make you look younger by giving skin cells and other tissues more opportunity to rejuvenate themselves. And oh, yes, napping can improve your sex life. Sexual desire usually wanes when you're tired -- a nap revitalizes you. A recent study of more than 23,000 Greek men and women suggests that naps also may help reduce the risk of heart disease. Napping properly won't interfere with nighttime sleep. Here's how...

HOW LONG?
A nap can be anything from a five-minute snooze -- the shortest period for which there is scientific evidence of benefits -- to 90 minutes, the time it takes to go through a five-stage sleep cycle. At night when we're asleep, we complete several sets of the cycle. A good nap should last about 20 minutes -- that's long enough to invigorate you but unlikely to take you into deep sleep, from which you are likely to wake up groggy. (If you wake up from a nap feeling sluggish, splash cold water on your face or do a few stretches. Or perhaps this is the time for that reviving cup of java.)

WHEN?
Beginners should try to establish a specific nap time so that their bodies get used to being allowed to shut down during the day. The best time for most people is between 1 pm and 3 pm. We are biologically programmed to rest when the sun is at its highest. Also, our biological rhythms -- which wake us in the morning and help us get to sleep at night -- waver at this time. Our body temperature decreases, as does our activity level and our ability to think clearly. If you can't always find time to sleep during the day -- a situation many of us face -- try a 20-minute nap when you first get home in the evening so that you'll have more energy to start dinner, help the kids with their homework or carry out other family obligations. Be sure to wake from your nap more than three hours before you plan to go to bed at night so your nap won't disturb your nighttime sleep. Those who can't find time to nap on weekdays can luxuriate in 90-minute naps on Saturday or Sunday, or both. But don't count on weekend sleep to make up for all the sleep you missed out on during the week.

WHERE?
If you are retired or work from home, head to your bedroom to nap. If you work a nine-to-five job and have your own office, nap there if your workplace culture permits it. Some workers nap in their cars during lunchtime. Many bus drivers nap between runs on the bench seats at the backs of their buses.

Wherever you decide to nap, make sure you are safe and unlikely to be disturbed. Turn off the ping for incoming E-mail messages and silence your phone's ringer. Make yourself comfortable. Lying down is best. A bed, couch or even the floor on top of a yoga or Pilates mat will do. If you must nap sitting in a chair, use a travel pillow that supports your neck. If you are sitting at a desk, try resting your head on it.

Turn off the light if possible. If not, wear a sleep mask. Darkness is important because it stimulates the secretion of melatonin, a hormone that helps us get to sleep. Use earplugs if you are sleeping in a noisy area or if you are easily disturbed by sound. While sleeping, your body is less efficient in regulating its temperature. Covering yourself with a light blanket will help. If you have an appointment, set a timer so that you can be sure you won't miss it.

BETTER NAPPING
Don't lose heart if at first you have trouble drifting off during the day. It may take a few weeks for you to get into the habit. Although our biological clocks prime us to take naps, our go-go-go society has conditioned us against giving in to the urge.

Begin by committing to only five or 10 minutes a day, even if you don't feel sleepy. Just lie down at the same time of the day, breathe deeply and close your eyes.

Stay away from nap blockers...
Smoking. If you smoke, don't take a puff within one hour of trying to get to sleep. Nicotine is a stimulant, as are products that help with nicotine withdrawal.

Over-the-counter and prescription drugs, including antidepressants, interfere with the natural sleep rhythm. That interference is likely to either make it more difficult for you to take a nap or make that nap less refreshing. If you have to take a prescription drug, try taking it after your nap if your doctor says it's ok.

Coffee. Avoid drinking coffee within the four to six hours before your nap time and bedtime. And beware of other sources of caffeine, such as tea, chocolate, energy drinks and most sodas.
Alcohol. Though this may help some people fall asleep, it turns into a stimulant while you are sleeping. You wake up before your body is fully rested.

Foods high in saturated fat can cause indigestion that can interfere with napping.

Enjoy a tryptophan snack. It's best to have a light snack about 30 minutes before your nap. Turkey, cheese and nuts contain tryptophan, an amino acid that makes sleep easier. Other dairy products also can be sleep aids. Their calcium helps create melatonin.

Seafood, whole grains, beans, eggs, certain soy products (such as tofu, soy milk and soy nuts) and lean meats also help lull you to sleep.

Bottom Line/Personal interviewed Sara C. Mednick, PhD, a faculty member in the department of psychiatry at the medical school at University of California at San Diego. She has conducted napping studies at Harvard University, as well as with the United States Navy, the Veterans Administration Medical Center and private businesses. She is coauthor, with Mark Ehrman, of Take a Nap! Change Your Life (Workman).