In the hustle and bustle of modern life, napping may seem like a luxury. But amidst the daily grind, especially for women undergoing menopause and busy working professionals facing the relentless glare of screen time, a well-timed nap could be the secret weapon needed to rejuvenate the mind and body and improve general productivity. That's great news, given National Napping Day falls on Monday, 11th March, with World Sleep Day happening on Friday, 15th March! Here is your permission to take two little daytime snoozes this week and hit that reset button so that you can return to your desk refreshed and ready to tackle your afternoon to-do list. Top tip: don't forget to pop on your Sensory Sleep vegan silk eye mask for a dreamy break!
The History Of National Napping Day
The act of napping dates back centuries. In many cultures, having a little post-lunch power nap was a common practice! Who hasn't enjoyed the excuse to “siesta” when holidaying in Spain? It's a heritage handed down from generation to generation.
Napping is more or less a part of everyday life throughout the Mediterranean. In Italy, these rejuvenating power naps are referred to as riposo or pisolini – phrases translating directly to "rest naps".
Historical records indicate that iconic figures like Charlamagne indulged in 2-3 hour siestas during the day. Were they considered lazy? Not at all!
The rationale behind these midday power breaks is closely connected to the peak heat hours of the day. But, it's also linked to our internal body clock and the transition phase between alertness and sleep, making the mid-afternoon an ideal time for a nap, not just a coffee and a choccie biscuit.
Numerous health experts have praised the benefits of getting in some much-needed power. Some studies even suggest that regular nappers could see a decrease of up to 37% in coronary mortality rates.
Could it be that having a nap might even extend your life?
Benefits of Napping
Contrary to what you might have originally thought, power napping is not a sign of laziness but rather of productivity. They are a smart way to manage energy levels and enhance cognitive function. We are so here for that at Sensory Sleep, where it is our mission to educate as many people as possible on the benefits of napping and not just a good night’s sleep.
Here’s a closer look at how daytime napping in particular, can be immensely beneficial:
- Reduced fatigue and increased alertness: Napping can counteract drowsiness and provide a much-needed energy boost to combat afternoon slumps.
- Improved mood: A quick power nap can lift your spirits and fend off irritability, which is synonymous with sleep deprivation.
- Improved performance: A brief snooze sharpens memory, quickens reaction time, and bolsters learning.
- Stress relief: Napping is a mini-vacation from daily stresses, promoting relaxation and well-being.
Sleep foundations explain how sleep occurs in stages, from light to deep and eventually REM sleep.
Most people will experience the first two stages during a typical nap, avoiding the deeper sleep that leaves you groggy upon waking. Nobody wants a grumpy so-and-so after lingering too long in a leisurely nap!
Products like the Sensory Sleep vegan silk eye mask play a crucial role in enhancing the quality of your nap by ensuring 100% light blocking. This complete darkness creates an optimal sleep environment, tricking the brain into believing it's time to sleep, thereby accelerating the process of falling asleep.
Darkness is essential for our bodies to begin producing melatonin, the hormone pivotal for entering deeper, restorative stages of sleep. This is particularly beneficial during daytime naps when natural light can disrupt the sleep cycle.
REM, or Rapid Eye Movement sleep, is the deepest sleep stage characterised by rapid movement of the eyes, increased brain activity, and vivid dreams. During REM sleep, the brain processes and consolidates information, memories, and emotions from the day, playing a crucial role in learning and memory. Achieving REM sleep during a nap can be challenging due to its position in the sleep cycle, often requiring a longer sleep period. However, using the Sensory Sleep vegan silk eye mask can make it easier to relax quickly and reach the REM stage during a short nap, maximising its restorative effects and cognitive benefits.
Practical Napping Tips from the Sensory Sleep Experts
Here are some tailored tips from our Sensory Sleep experts to help you enjoy a productive nap:
- Time It Right: Aim to nap in the early afternoon – post-lunch circadian dip is a natural time to rest. Keeping naps between 20 and 30 minutes can prevent sleep inertia and avoid impacting nighttime sleep.
- Create the Right Environment: Find a quiet, cool, dark place to facilitate faster sleep onset, and consider accessories like the Sensory Sleep vegan silk eye mask or a self-heating single-use eye mask or noise-cancelling headphones.
- Consider Your Comfort: Make sure you're comfortable but not too comfortable that you enter deep sleep – a firm couch could be perfect.
Expert Opinion and Research Studies
Dr Michael Breus, also known as The Sleep Doctor, emphasises,
"Sleep is the single most effective thing you can do to reset the health of your brain and body."
This advice rings especially true when considering the focused nature of short naps, which can deliver incredible restorative benefits without the grogginess associated with longer sleep periods.
As we like to say, Heat.Sleep.Relax.Repeat!
Research studies corroborate the benefits, noting that even a 20-minute nap can aid memory consolidation and boost immune function. Such insights into the power of sleep during nap time can inspire more of us to close our eyes and recharge.
Combine your nap with up to 25 minutes of gentle, soothing heat from a Sensory Retreats self-heating eye mask. You have the perfect daytime recipe for resetting, recharging and reinvigorating your senses.
Tapping into the Power of a Nap
Napping can be a precious tool in your self-care arsenal. With women undergoing menopause experiencing interrupted nighttime sleep patterns and working professionals feeling eye strain and fatigue, napping offers a profound remedy. A brief, well-timed nap may be the perfect way to maintain peak performance and emotional equilibrium throughout the day, not just on National Napping Day!
Remember, listening to your body is key. If you find an increasing need for naps disrupting your regular activities or nighttime sleep, consult a healthcare professional to explore underlying causes. Otherwise, enjoy the restorative magic a power nap can bring and the renewed energy and focus you'll feel. Don't forget to pop on your Sensory Sleep vegan silk eye mask or single-use self-heating eye mask for a power nap with added benefits!