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A NAP A DAY

September 19, 2020

There is more refreshment and stimulation in a nap, even of the briefest, than in all the alcohol ever distilled.” — Ovid

In the ’60s when Mom had a house full — and I mean full — of children, she took to napping weekdays from 3-4 pm. She’d get right under the covers of her bed to doze off, setting the alarm for an hour. Although no ‘Do Not Disturb’ sign hung on the bedroom door, we knew to get our after-school snacks quietly, then disappear outside or into the basement until she emerged, refreshed and ready for a chaotic evening.

Of the esteemed Canadian journalist Richard Gwyn, a former colleague says he envied Gwyn’s talent — which he witnessed in an International airport lounge — to fall asleep at any time and awake “ever calm and collected. No matter what. No matter where.” Closer to home, Glen has long shown an ability to nod into a nap and feel rejuvenated when he later comes to. About napping:

FOUR Ws
  1. Who? Although we usually associate napping with infants and young children, individuals of any age — especially those who do not log seven to eight hours of sleep a night — can gain from practicing this art.
  2. What? A nap is a brief period of sleep: six, ten, 20-30 or as long as 60-90 minutes in length.
  3. When? For individuals on regular schedules, i.e. not working night shifts, a nap is best taken during the day before 3 p.m. so as not to disrupt nighttime sleep.
  4. Where? The fortunate among us can nap anywhere, tuning out distracting noise. The rest may do so behind closed office doors or in other quiet settings. Increasingly companies, colleges and universities are designating nap rooms or pods for their employees and students. One company set up a “recharge room” to address mental-health issues. The room features a diffuser with essential oils, a salt lamp, mats for stretching, and a couch for napping.
FIFTH W

Why?

  • Sleeplessness is linked to irritability, anger, depression and mental exhaustion; a nap can help alleviate these symptoms of sleep deprivation.
  • Companies demonstrate enlightened self-interest in allocating special rooms since naps improve performance through increased alertness and quicker reaction times. (Will a nap better my tennis game?)
  • Maintaining robust health — of our blood pressure, hearts and immune systems — requires adequate sleep.
  • Naps can boost memory, learning and problem-solving skills.
ONE H

How? Science experts recommend one of two optimal nap lengths: either 20-30 minutes or 60-90 minutes. Apparently we should not nap in between these time frames (though shorter is acceptable), as we may fall into a full-on sleep cycle. And arising before the cycle’s complete can cause sleep inertia — feeling more tired than before we snoozed. Some individuals choose to nap every day while others opt for alternate days, depending on the amount of sleep the night before.

I admit my inability to nap but, given the benefits, may try anew. And you? •

napping in nature
Perhaps I can nap in nature and double the ROI of my time.

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Related

20 Comments
Filed Under: Well-being Tagged: tips

Comments

  1. Glen Wickens says

    September 19, 2020 at 11:31 am

    As a dedicated napper, I appreciate your post, Pam. For me, naps remain the best way to relieve stress and worry. The gates of a brief sleep usually open when I can think of something positive to be done or experienced. My mantra becomes the anticipation of some future more pleasant or rewarding than the present.

    Reply
    • Pam McPhail says

      September 20, 2020 at 9:37 am

      You and naps go together like … lightning and thunder.

      Reply
  2. Cookie says

    September 19, 2020 at 11:56 am

    Agree with all you wrote. I would like to write more, but it’s time for my nap!

    Reply
    • Pam McPhail says

      September 20, 2020 at 9:32 am

      Well, I’ll read more from you in 20-30 minutes!

      Reply
  3. Ian says

    September 19, 2020 at 1:40 pm

    I am not much of a napper as I fear daytime sleep will have an adverse effect on my nocturnal slumber. Maybe I am missing out on some.good dreams? To combat stress I recommend listening to music and/or a sporting activity such as pickleball or skiing. By occupying your mind you will forget your woes.

    Reply
    • Pam McPhail says

      September 20, 2020 at 9:40 am

      Taking a short nap can be in addition to the very valuable stress-relieving activities you note. In retirement I find there is sufficient time in a day for any and all healthy pursuits.

      Reply
  4. J Grant McPhail says

    September 19, 2020 at 2:56 pm

    Dale is the master of the 20 minute nap. I can’t do it yet. Maybe this winter. 😊💤

    Reply
    • Pam McPhail says

      September 20, 2020 at 9:42 am

      You won’t have difficulty finding a dark, quiet space to take a nap in winter!

      Reply
  5. Linda Richardson says

    September 19, 2020 at 3:46 pm

    My father, who was a busy surgeon, was a master of the 20-30 minute nap. I think that is how he survived the long hours in the operating room and late nights when on call. I used to marvel at his ability to do that. I have tried napping during the day but find that I wake up feeling groggy, not refreshed. Perhaps I have exceeded the optimum time limits. My husband has noticed that I sometimes nod off briefly while watching TV in the evening so I probably need to work on my daytime napping skills.

    Reply
    • Pam McPhail says

      September 20, 2020 at 9:45 am

      If I don’t log eight hours sleep a night, I too might nod off in front of the TV. In the past I’ve watched the credits of a good mystery roll while still asking whodunit!

      Reply
  6. TIM MCPHAIL says

    September 19, 2020 at 11:32 pm

    Linda, it’s interesting you mention nodding off while watching TV. That is actually my strategy for inducing a nap. Some shows on Netflix work better than others for closing my eyes. That might be a better way to rate the shows. Instead of stars, I could rank by nap-ability.

    Reply
    • Pam McPhail says

      September 20, 2020 at 9:58 am

      Did Tony Soprano ever put you to sleep? Or more recently Mrs. Maisel? Let us know when you revise your rating system so we’ll know whether or not to watch a show.

      Reply
  7. Marie McLean says

    September 20, 2020 at 5:55 am

    Ken finds a nap refreshing. But as a person who suffers from insomnia, I have been told that one of the prime directives is to avoid taking naps. Not that it seems to help.

    Reply
    • Pam McPhail says

      September 20, 2020 at 9:49 am

      Many experts now promote naps of 20 minutes — even for insomniacs — and claim the best time to take a nap is between 2 and 3 pm, when the body’s energy naturally starts to flag.

      Reply
  8. Ken McLean says

    September 20, 2020 at 6:15 am

    I take a 20 minute nap or two every day (carefully timed with the help of a Google hub).I believe that 20 minutes is the optimal length. I would find an hour or more way too long, in terms of sleeping at night and of using up valuable reading time.

    Reply
    • Pam McPhail says

      September 20, 2020 at 9:53 am

      You’ve establishing a satisfying rhythm to your day that includes a nap or two. Whatever makes us feel good…

      Reply
  9. Glen Wickens says

    September 20, 2020 at 10:11 am

    Hmmm … lightning and thunder? Do I snore when I nap? As Ken and Marie can attest, I used to be able to doze off watching a movie and still not miss anything. Sometimes Ken would be the only one awake at the end of a movie.

    Reply
  10. Patricia Young says

    September 20, 2020 at 6:27 pm

    I have always been a light sleeper, waking easily at the slightest sound, my brain ready for action. This has proved a useful ability. 30 years ago insomnia entered my life. I was working then and “nap pods” were unheard of. These past few years, however, I have become a regular napper – always trying to limit it to 10 to 20 minutes and always before 3 p.m. I wake up refreshed and ready to go. Anything longer leaves me groggy and useless for the rest of the day.

    As for insomnia, I now am awake 2 to 3 hours a night most nights. Missing my nap makes things worse. By early evening, as I sit reading or in front of the television, I am battling sleep trying to stay awake until a reasonable time to go to bed. When I finally get into bed at 9:30 or 10, this battle has got me so wound up, I often can’t get to sleep for an hour or two. And I still wake up two or three hours later and rise in the morning with less sleep than usual.

    A good topic, Pam, as always – with interesting comments. Perhaps you have insomnia on your list for future topics. If so, then I will tell you about what I have come to call my periods of “restful wakefulness”. Please don’t take this a threat.
    Pat

    Reply
    • Pam McPhail says

      September 22, 2020 at 9:08 am

      “Restful wakefulness” sounds like you’ve managed to turn a negative into a positive. I may call on you to write about living with insomnia. Thanks for the offer, Pat.

      Reply
  11. Brandon says

    September 23, 2020 at 4:17 pm

    Perhaps you have inspired me…to nap.

    Reply

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Welcome to Pam McPhail's blog about the sunset years, a metaphor for the stage in life when we're no longer fully occupied in the workplace or at home. We’re free to set our own agendas. Together let's explore how to make these years our best ever.
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