Don’t snooze on naps!
The benefits of napping are well-established — the afternoon delight of a siesta may preserve the health of our brains as we age.
Napping has also been shown to boost creativity, improve parenting and increase joy. Experts have even coined a word to describe the bliss state reached after a brief doze — nappiness.
Dr. Thomas Michael Kilkenny, director of the Institute of Sleep Medicine at Northwell Staten Island University Hospital, reveals four rules for rest that can help you achieve peak nappiness.
Keep it short
“A short nap of up to about 20 minutes taken during the siesta period of the day (1-3 p.m.) can be helpful to improve cognition and wakefulness. Anything longer can trigger sleep inertia, the brain’s desire to continue sleeping,” Kilkenny told The Post.
A 2023 study published in the Obesity Research Journal found that long nappers tend to have a higher body mass index, larger waist, higher blood pressure and an increased prevalence of metabolic syndromes — these traits have been linked to obesity, diabetes and heart disease.
Longer naps were also tied to later bed and meal times, greater food consumption at lunch and cigarette smoking. Those who slept less than 30 minutes (a power nap) did not appear to have an increased risk for obesity or these other metabolic concerns.
According to the American Sleep Association, a 15- to 30-minute “power nap” can boost energy but is “not meant to replace any nighttime sleep.” The organization recommends that adults nap around the same time each day and never for longer than 30 minutes.
Get comfortable
Kilkenny said location is secondary to comfort when it comes to prime places to nap.
“Sleeping upright at the desk is obviously less comfortable than lying in a recliner for a nap. The bed would be the most comfortable spot,” he explained. “If a bed is easily available, it should be utilized. Oftentimes, however, the desire to nap comes when we are not home and the bed is unavailable.”
Other experts caution against getting back in bed, explicitly getting too cozy under the covers, suggesting nappers opt for the couch instead. They believe the couch is comfortable enough to invite relaxing slumber but not relaxing enough to encourage an extended snooze.
A cool, dark place
When your body temperature drops, it is a signal that your body needs to slow down to conserve heat.
“The room needs to be dimly lit and the temperature comfortable for a good nap. If it is too hot or cold, it will make it more difficult to fall asleep. Likewise, if the room is too brightly lit, it can hamper our ability to doze off,” Kilkenny noted.
His advice echoes that of other sleep experts, such as Dr. Alex Dimitriu, a psychiatrist and sleep doctor based in California. He previously told The Post that a cold room — between 60 and 67 degrees — is best for sleeping.
And don’t forget to keep it loose. “Clothing should be comfortable and not constricting,” Kilkenny advised. So bring on the drawstrings and banish the buttons, folks.
No java jolt
Unsurprisingly, Kilkenny said a midday cup of coffee can seriously hinder our sleep prospects.
“Caffeine is a stimulant and, as such, will decrease our need to take a nap. However, when the effect of the caffeine wears off, we can experience a crash when we can feel really sleepy,” he said.
However, other experts say drinking caffeine right before sleep and staying asleep for around 20 minutes is ideal for a restful nap. Caffeine takes roughly 30 minutes to metabolize in the body, meaning that when you wake, you may get the double benefit of rejuvenation and alertness.
A 2010 study found that taking a nap right after drinking coffee can enhance the brain’s ability to absorb caffeine. The ideal amount of caffeine before sleep is 200 milligrams, roughly two cups of coffee.
To optimize sleep at night, experts agree that your last cup should be consumed no later than six hours before bedtime.
While Kilkenny bows to the power of the power nap, he notes that consistent afternoon fatigue could be cause for concern.
“If a person really needs a nap in the afternoon, it often signals that they are not getting enough, good quality sleep at night. This can become a chronic issue. Normally, we all get a little sleepy between 1-3 p.m., but this shouldn’t be something we struggle too much with,” he said.
“If we do not get enough sleep the night before, the afternoon drowsiness will dramatically increase. If one struggles with staying awake during the day, they need to evaluate their sleep quality at night.”
