Power nap
A power nap or cat nap is a short sleep that terminates before deep sleep (slow-wave sleep; SWS). A power nap is intended to quickly revitalize the sleeper.
Characteristics
A power nap, also known as a Stage 2 nap, is a short slumber of 20 minutes or less which terminates before the occurrence of deep
The 20-minute nap increases alertness and motor skills.
Experimental confirmation of the benefits of this brief nap comes from a Flinders University study in Australia in which 5, 10, 20, or 30-minute periods of sleep were given. The greatest immediate improvement in measures of alertness and cognitive performance came after the 10 minutes of sleep. The 20 and 30-minute periods of sleep showed evidence of sleep inertia immediately after the naps and improvements in alertness more than 30 minutes later, but not to a greater level than after the 10 minutes of sleep.[4] Power naps are effective even when schedules allow a full night's sleep.[5]
Research
Potential benefits
Power naps intend to restore
According to
A
The
For several years, scientists have been investigating the benefits of napping, both the power nap and much longer sleep durations as long as 1–2 hours. Performance across a wide range of cognitive processes has been tested.[11] Studies demonstrate that naps are as good as a night of sleep for some types of memory tasks.
A
Power Napping Enablers and sleep timers allow properly timed power napping.
One study showed that a midday snooze reverses information overload. Reporting in Nature Neuroscience, Sara Mednick, PhD, Stickgold and colleagues also demonstrated that "burnout" irritation, frustration and poorer performance on a mental task can set in as a day of training wears on. This study also proved that, in some cases, napping could even boost performance to an individual's top levels. The NIMH team wrote: "The bottom line is: we should stop feeling guilty about taking that 'power nap' at work."[13]
Potential risks and detriments
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Longer and more frequent daytime naps appeared to be associated with a higher risk of
Stimulant nap
A stimulant nap is a brief period of sleep of around 15 minutes, preceded by consuming a caffeinated drink or another stimulant.
It may combat daytime drowsiness more effectively than napping or drinking coffee alone.[2][18][19] A stimulant nap is more effective than regular naps in improving post-nap alertness and cognitive functioning.[20][21] In a driving simulator and a series of studies, Horne and Reyner investigated the effects of cold air, radio, a break with no nap, a nap, caffeine pill vs. placebo and a short nap preceded by caffeine on mildly sleep-deprived subjects. A nap with caffeine was by far the most effective in reducing driving accidents and subjective sleepiness as it helps the body get rid of the sleep-inducing chemical compound adenosine.[22][unreliable source?] Caffeine in coffee takes up to half an hour to have an alerting effect, hence "a short (<15min) nap will not be compromised if it is taken immediately after the coffee."[23][24][25] One account suggested that it was like a "double shot of energy" from the stimulating boost from caffeine plus better alertness from napping.[2] This procedure has been studied on sleep-deprived humans given the task of driving a motor vehicle afterwards,[26] although it has not been studied on elderly populations.[27]
Nap rooms and tech aided naps
Some companies have nap rooms to allow employees to take power naps. This may be in a form of a nap room with a recliner, or chairs specially designed for power napping installed in a designated area. Companies with nap rooms say that employees are happier and become more productive at work.[29]
Similar nap rooms and stations also exist in
In Barcelona, there is a café called Nappuccino[31][32] that implements custom-built napping pods inside the café.
A more portable aid is a nap timer app. Apps have various features including aided sounds, nap history and pattern tracking and daily reminders that make it easier to take naps.
See also
References
- ]
- ^ a b c Naomi Imatome Yun, World Lifestyle, Get a Jolt with the “Caffeine Nap”, Retrieved Aug. 29, 2014, "Napuccino... Longborough University scientists have found out that having caffeine before a short nap boosts alertness...
- ^ ISBN 978-0-7611-4290-4.
- PMID 16796222. Retrieved 18 April 2015.
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- ^ S2CID 12623878.
- ^ "Napping may be able to reverse the damage of sleep deprivation". sciencealert. Retrieved 10 February 2015.
- PMID 17296887.
- PMID 16796222.
- ^ a b "NASA: Alertness Management: Strategic Naps in Operational Settings". 1995. Archived from the original on 2012-04-19. Retrieved 2012-04-16.
- .
- ^ "The National Institute of Mental Health Power Nap Study". 2002-07-01. Archived from the original on 2002-08-02. Retrieved 2002-07-01.
- ^ "Long naps may be early sign of Alzheimer's disease, study shows". The Guardian. 17 March 2022. Retrieved 18 April 2022.
- PMID 35297533.
- ^ Precker, Michael (July 22, 2020). "Enjoy your nap, but be aware of the pros and cons". American Heart Association.
- PMID 26158892.
- ^ The Editors of Prevention, Prevention magazine, 6 Good Health Habits Made Better, Retrieved Aug. 29, 2014, "...1. Take a "caffeine nap"..."
- ^ An Unashamed Defense of Coffee, Authors: Roseane M. Santos, Roseane M. Santos, M.Sc., Ph.D. & Darcy R. Lima, M.D., Ph.D., Darcy R. Lima, Xlibris Corporation publishers, 2009, [1], Retrieved Aug. 29, 2014, (see page 66), "...researchers found worked best was a Caffeine Nap..."
- ^ ANAHAD O'CONNOR OCTOBER 31, 2011, The New York Times, Really? The Claim: For a More Restful Nap, Avoid Caffeine, Retrieved Aug. 29, 2014, "...sleep researchers in England found that drinking a cup of coffee and then immediately taking a 15-minute nap was even more effective....
- ^ Rose Eveleth, Smithsonian magazine, OCTOBER 24, 2013, What Is the Exactly Perfect Time to Drink Your Coffee? It's a good thing that science is here to figure out the exact perfect way to drink a cup of coffee, Retrieved Aug. 29, 2014, "...taking a 15 minute (no longer) nap right after you chug your coffee..."
- ^ Corrie Pikul, 02/27/2012, Oprah magazine, 6 More Health Myths—Busted!, Retrieved Aug. 29, 2014, "...Drinking a cup of coffee and then immediately snoozing for 15 minutes was more effective at reviving a wiped-out person.."
- PMID 9485532.
- S2CID 45193968.
- ^ "Loughborough University researchers issue new warning to tired drivers". Retrieved 2007-09-23.
- PMID 9401427.
- .
- ^ Schwartz, Meredith (24 October 2012). "Napping in the Library—On Purpose". Library Journal. Retrieved 24 February 2015.
- ^ Stump, Scott (15 March 2013). "'Nap rooms' encourage sleeping on the job to boost productivity". TODAY Money. Retrieved 23 February 2015.
- ^ Waxman, Olivia B. (29 August 2014). "Napping Around: Colleges Provide Campus Snooze Rooms". TIME. Retrieved 23 February 2015.
- ^ Romero, Shantal (18 June 2019) "Nappuccino: Conoce el primer café en el mundo en donde puedes dormir". RSVP
- ^ (16 March 2019)"Télématin France 2 TV". FRANCE 2 TV 2h27min
Further reading
- ISBN 978-0060977603.