Many studies have shown that there are many benefits to napping; however, just as with anything else, we need to understand the pros and cons of napping in order to better assess which type is better to choose under which circumstances.

First of all, did you know there are many different types of naps and that each one of them has different impacts on the body and mind?!

But before we delve deeper into each specific type and its benefits; let’s take a look at the general benefits of taking a nap.

Healthy adults reap the following benefits off of healthy napping:
  • Reduced Fatigue
  • Increased Alertness
  • Relaxation
  • Better Memory
  • Improved Mood
  • Improved Overall Performance
  • Quicker Reflexes
Consider taking a healthy nap when experiencing the following:
  • Sudden Fatigue
  • Unexpected Sleepiness
  • When Looking to Reap Out the Previously Mentioned Benefits

Now that we know the various general benefits of taking a nap, here is the best way you might want to take your healthy nap.

  1. Create a Restful Environment

Choose a quiet dark place with a comfortable room temperature and make sure to keep any distractions away.

  1. Aim for Early Afternoon

Determining the best nap time can depend on many different factors such as: age, medication use/intake, or simply the need for sleep. Try as much as possible to opt for napping before 3PM as this makes sure the nap time doesn’t interfere with night-time sleep.

  1. Keep Naps Short

Set the alarm on for 10-20 minutes in order to avoid feeling groggy once the nap-time is over.

As stated before, we may want to start including naps in our daily routines in order to address some ailments we’re facing that could be solved through napping daily.

Here’s a list of how different naps and nap times impact our health.
The Nano-Nap

10-20 Seconds

This is the type of nap that happens unexpectedly when we’re working and have been focusing for long while being tired or simply and most commonly while commuting.

Sleep studies have not yet concluded if this type of nap offers any benefits.

 
The Micro-Nap

2-5 Minutes

This is the type of nap we take on our desks at work during break time – when we can’t be as focused and mentally active as we did in the morning.

Studies show this nap is surprisingly effective at fighting off sleepiness and helping us get back to that mental activity we need to proceed with the rest of the day.

 
The Mini-Nap

5-20 Minutes

This nap is something in between – it is not a Micro-Nap nor it is The Original Nap we’ll talk about in the coming paragraph.

Studies show that this type of nap also helps in increasing alertness, as well as motor learning, motor performance, and stamina as a whole.

 
The Original Power-Nap

20 Minutes

This is the Traditional “Siesta” – The nap where we shut off the blinds, lie down on the couch and cover up with a light quilt to delve into a midday nap.

The benefits of this nap include those of the Micro and Mini-Nap, and it additionally improves muscle memory as well as clears the brain off of useless built-up information which helps us with long-term memory including: remembering facts, events, names, etc…

 
The Lazy Man’s Nap

50-90 Minutes

Just as the rest of the naps, The Lazy Man’s Nap includes all the benefits previously mentioned in all the naps as well as Slow-Wave + REM Sleep, both good for improving perceptual processing even when the system is full of growth hormone.

This type of nap is great for repairing bones and muscles.

Now that we have a clear idea of all the benefits and types of naps, we can choose the best suiting naps for our different circumstances in order to improve our quality of life.