Tuesday, May 15, 2018

The Dos and Don'ts of Naps

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.

The following websites were used in answering the question:



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