Q:
Do naps have health benefits for adults? What are the dos and don’ts of naps?
A:
More than a third of American adults are not getting the
recommend seven or more hours of sleep per night on a regular basis. Naps are not a substitute for a good night sleep,
but they do provide some health benefits:
•
Enhances performance and reduces mistakes. A NASA study found sleepy pilots improved
performance by 30% post a 40 minute nap.
•
Increases alertness and may extend alertness later into
the day. The same NASA study found the
sleepy pilots improved alertness by 100% post nap.
•
Reduces stress and can improve mood.
What are the do and don’ts of a nap?
•
Naps should not replace a night of sleep.
•
If you are not tired, don’t force yourself to nap.
•
Naps should be “power naps” and only last 20 to 30
minutes.
•
Should occur in a restful environment (quiet and dark).
•
Should not occur too early in the morning as your body
needs to transition away from the night sleep state.
•
Generally, should not occur after 3pm to avoid impacting
your night sleeping pattern.
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