We were taught this from kindergarten. In vain or not?
A short nap can help you catch up after a sleepless night, make you feel less irritated, and provide a good rest.
“During laboratory studies, it has been proven that daytime sleep not only reduces drowsiness, but also improves memory,” speaks Dr. Suzanne Bertish, Associate Physician and Clinical Director of Behavioral Sleep Medicine at Harvard Brigham and Women’s Hospital.
However, not everything is so clear when it comes to daytime sleep.
Can daytime sleep be harmful to health?
“There have been several large epidemiological studies that have identified both the benefits and harms of daytime naps at the population level,” says Dr. Bertish.
For example, some work has shown that adults who sleep long hours during the day are more likely to suffer diabetes, heart disease and depression.
The urge to nap during the day can be a sign that you’re not getting enough sleep at night, which is associated with a higher risk of chronic disease. Daytime sleepiness can also be a sign that you’re not sleeping well at night, which could indicate a sleep disorder.
In some cases, daytime sleep creates a vicious cycle. You lie down to take a nap to catch up at night, but in the evening you again find it difficult to fall asleep. “Limiting daytime sleep is one strategy for improving total nighttime sleep,” says Dr. Bertish.
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What is healthy daytime sleep?
If you want to sleep in during the day, here are a few tips that you should follow so as not to disturb your night’s sleep.
- The best time to sleep is early afternoon when your body experiences its natural circadian downturn. “If you take a nap in the late afternoon, it will probably be harder for you to fall asleep at night,” says Dr. Bertish.
- Shorter naps can also help prevent trouble falling asleep. About 20 minutes should be enough.
- “If you feel the need to take a nap during the day, it’s important to understand why,” Dr. Bertish says. Pay attention to how much you sleep at night – healthy sleep should last 7-8 hours. “If you’re already getting at least seven or more hours of sleep a night and still feeling tired during the day, it’s worth talking to your doctor about it,” says Dr. Bertish.
If you’re not getting enough sleep at night, try introducing healthy sleep habits into your routine:
- Stick to a regular sleep schedule. Go to bed and wake up at the same time every day.
- Avoid alcohol and caffeine at the end of the day – they can affect the quality of sleep.
- Turn off electronics at least an hour before bed. Blue light from TV screens and phones can interfere with your sleep.
- Get regular exercise. Daily exercise during the day can help you get a better night’s sleep.
- The ideal place to sleep is a room that is cool, dark and quiet.
Be alert for symptoms that may indicate sleep disorders. See your doctor if you get the recommended 7-8 hours of sleep a night and still feel sleepy during the day.
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