"Medical expert challenges common beliefs on weekend sleep duration, stating a minimum of eight hours is unnecessary"
Freshening Up the Shutdown: The Magic of Short Naps
Snoozing isn't just for the nighttime. You've heard it before, but let's face it — a short daytime nap of 20-30 minutes refreshes like nothing else. It rejuvenates your energy levels, boosts creativity, and jump-starts your brain activity. If you're searching for a quick reset that helps reduce stress, especially during travel, look no further than taking a snooze during the day. And yes, it's even scientifically backed.
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Who needs a good night's sleep when you can catch some Z's during the day, right? Wrong! While a snooze session might seem like a luxury, it's undeniably beneficial in ways that extend beyond waking up with a perky pep in your step.
But first, let's talk about why you should treasure that nighttime shut-eye.*
However, sleep is surrounded by myths and misconceptions, and it's high time we busted them.
Myth 1: Snoozing during the day means saying bye-bye to a good night's sleep
Not in the slightest! In fact, a short nap could improve the quality of your nighttime snooze, enhance your memory, and even boost your reaction speed, according to Dr. Lébedeva. It's a great pick-me-up, especially during those hectic commutes. Instead of mindlessly scrolling through your phone, try closing your eyes and catching some winks.
Research conducted by Elizabeth McDevitt supports this theory, and it's a scientifically proven fact that taking a nap doesn't negatively impact nighttime sleep. In fact, studies show that napping improves memory.
The best time to catch some Z's? The sweet spot is between 1 PM and 3 PM, but this can vary based on your chronotype. Early birds might want to nap earlier, while night owls might prefer lurking later. But remember, limit your naps to 30 minutes. Going over that mark can cause sleep inertia, which may temporarily impair cognitive function and coordination.
Myth 2: Catching up on lost sleep over the weekend will save the day
If only it were that easy! While it's true that napping can provide some relief, chronic sleep deprivation has negative effects on both overall health and mood. So, rather than relying on the occasional weekend catch-up session, set a regular sleep schedule to maintain optimal health in the long run.
On the flip side, studies do show that this "weekend catch-up" can reduce the risk of depression and strokes. But remember, it's essential to wake up no more than one or two hours later than your usual weekday time.
Myth 3. A good night's sleep should last for 7-9 hours per night
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It's time to challenge the status quo. The duration of nighttime rest is an individual indicator that depends on age, physical condition, and changes throughout one's life. While most people feel well-rested with 7-9 hours of sleep, this requirement decreases with age.
To determine if you've had enough sleep, ask yourself a few questions:
- Are you alert and ready for daily activities within 30 minutes of waking up?
- Do you feel sleepy during the day (except after lunch, when most people take a nap)?
- Do you fall asleep within 30 minutes of your head hitting the pillow?
Myth 4. You should refrain from eating before bed
This one's a bit of a gray area. While it's important to avoid heavy meals late at night, it's not a good idea to go to bed hungry, either. To ensure a good night's sleep, eat something light at least two to three hours before bedtime.
What you should avoid eating:
- In the later portion of the day, steer clear of products that cause gas: legumes, dairy, and whole-grain products, carbonated drinks.
- Cut back on coffee-containing products: coffee, tea, dark chocolate, energy drinks.
What helps you fall asleep faster:
- Consider products rich in tryptophan, such as oatmeal cookies, milk, bananas, cherries, turkey. Before bed (but no later than an hour beforehand), you can drink decaffeinated herbal tea.
Are you famished when you get home late at night?
- Don't push yourself to extremes and go to bed hungry, as it can make falling asleep more difficult.
- Eat something light, like yogurt with a banana, and settle into bed calmly.
Before bed, our minds tend to wander
Myth 5. Your bedroom needs to be warm
- Absolutely not. In contrast, a cool and dark environment is ideal for quality sleep.
No matter the temperature, remember to ensure a temperature difference — keep your head cool while the rest of your body is warm, and maintain optimal humidity. During the colder months, when it's essential to heat your home, use an ultrasonic humidifier to prevent excessive dryness. Make it a nightly habit to properly ventilate the room by opening windows in different rooms to create a draft, and if the weather permits, leave the balcony door slightly open to encourage micro-ventilation.
BONUS: How to Stop Overthinking Before Bed
To catch some shut-eye quickly and wake up feeling rejuvenated, follow a few simple rules:
- Avoid online news and messaging in the evening (at least an hour and a half before bedtime).
- Avoid stimulating beverages like strong tea, coffee, and energy drinks before bedtime.
- Learn simple breathing techniques, such as the "4-7-8" technique: inhale for 4 seconds, hold your breath for 7 seconds, exhale for 8 seconds.
- Set a strict schedule (go to bed and wake up at roughly the same time, give or take half an hour).
- Don't forget physical activity. Even a half-hour evening walk can help you sleep like a baby.
- Create comfort in the bedroom: dark, quiet, and cool. Optimal temperature is 19-20°C, but make sure you're swaddled in a warm blanket.
- And most importantly, consistent sleep deprivation places you on the fast-track to illness. To normalize sleep, change your perspective, squash those myths, and focus on your overall well-being.
NOTE
If sleep problems persist for over three months, they become chronic. At this point, it's crucial to discover the root cause of the insomnia. Taking sleeping pills can be harmful in the long term, as they lead to addiction. Instead, consult a healthcare professional, establish an accurate diagnosis, and seek appropriate treatment. Often, insomnia is helped not by medication, but by cognitive-behavioral therapy (i.e., working with a psychotherapist).
IMPORTANT
Sleeping is essential for physical and mental well-being. A short nap can help increase alertness, improve memory, and uplift your mood. While you should prioritize nighttime sleep, there's nothing wrong with catching 40 winks during the day to recharge your batteries.
READ ALSO
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LISTEN ALSO
The Science of Sleep with Dr. Michael Breus
A refreshed spin on dozing off during the day, embracing good sleep hygiene, napping for optimal brain function, and the benefits of shut-eye for your overall health.
- Naps during the day can boost memory, enhance reaction speed, and even improve the quality of nighttime sleep, according to Dr. Darória Lébedeva.
- Good sleep quality is crucial for both physical and mental well-being, as it promotes immune system strength, memory, hormone production, and overall health.
