Napping
Napping is the practice of taking a short sleep during the day, typically lasting between fifteen and ninety minutes, although it may extend to two hours. This practice varies widely across cultures; in some places, such as Spain and parts of South America, napping is a culturally accepted and institutionalized activity, integrated into the daily routine with businesses closing for a few hours to allow for rest. Conversely, in other cultures, particularly those with a strong emphasis on productivity like the United States, napping may be viewed negatively, often associated with laziness, except for specific groups like children or the elderly.
Research suggests that napping can enhance alertness, improve mood, and increase performance, thus offering potential benefits in decision-making and interpersonal relationships. There are different types of naps, including habitual, emergency, and planned napping, each serving distinct purposes. Experts typically recommend naps of around twenty to forty-five minutes to avoid grogginess, while longer naps may be beneficial for those making up for lost sleep. Overall, attitudes toward napping are shaped by various social, cultural, and historical factors, reflecting a complex relationship with rest and productivity.
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Napping
Napping is the practice of sleeping for a short time during what would otherwise be a long stretch of wakefulness. Naps are usually between fifteen and ninety minutes, but may be as long as two hours. In some parts of the world, daily napping is an accepted and encouraged part of the culture. In others, naps are frowned upon or considered a sign of laziness or weakness, except when taken by children, the elderly, or those who are ill. However, many famous and productive people in all parts of the world have taken regular naps, and some scientists suggest that nature may have intended for humans to take naps.
Background
Human beings are one of the few mammals whose adults do not universally sleep for short periods during the day. More than 85 percent of known mammals engage in polyphasic sleep and rest for numerous short stretches of time in the course of a day. Humans developed the practice of having one long stretch of wakefulness and one shorter stretch of sleep, known as monophasic sleeping. However, scientists say that the human body is generally programmed to physically need sleep at two times during a twenty-four-hour period. These usually correspond to between 2:00 a.m. and 4:00 a.m. and 1:00 p.m. and 3:00 p.m.
This can vary somewhat depending on an individual's circadian rhythm, or the basic pattern that a person's biological functions follow during a twenty-four-hour period. Each person has a chronotype, or pattern of sleepiness and wakefulness. These are sometimes generalized by a person's preference for going to bed and waking up. People who prefer to be awake from around 6:00 a.m. to 9:00 p.m. are often referred to as "larks," while those who like to stay up until at least midnight and rise after 8:00 a.m. are considered "night owls." Larks usually tend to have their second sleepy period around 1:00 p.m., while night owls will likely feel tired around 3:00 p.m.
In some cultures, the daily nap is believed to have developed as a way for people to cope with the extremely hot daytime temperatures. At times when sun and heat made it dangerous to work in the fields or accomplish other tasks, workers would rest. They would then work later in the day when temperatures were cooler. One country where this was especially prevalent was Spain. The Spanish are well known for taking siestas. The word comes from the Latin phrase hora sexta, or "sixth hour." With the accounting of daytime beginning at 6:00 a.m., noon would be the sixth hour, and most siestas began at that time. People in other countries where the Spanish language is spoken, or where there is a significant Spanish influence, also take siestas.
Overview
While not all scientists agree on the value of napping, there are those researchers who point out a number of specific benefits. Used properly, the technique of napping can increase alertness and improve performance. This can enhance safety. Napping can also improve mood, reduce fatigue, and help a person be more relaxed. Some experts say these benefits can have far-ranging advantages, such as improving decision-making and strengthening relationships. On the other hand, naps that are too long or not timed correctly can make a person feel groggy instead of alert and can also create problems falling asleep at night.
Naps generally last for anywhere from fifteen to ninety minutes. This can vary, depending on why a person is napping. There are three main types of naps: habitual napping, in which a person plans a nap around the same time every day; emergency napping, in which a person is so tired that staying awake is almost impossible; and planned or preparatory napping, in which a person takes a nap for a specific reason, such as to be able to stay up later or because sleep was missed the night before.
Experts generally recommend that naps be kept to around twenty to forty-five minutes, noting that this is the ideal amount of time to improve alertness without allowing a person to fall so deeply asleep that he or she is groggy or has a hard time coming back to wakefulness. This length of nap is also less likely to interfere with falling asleep at night. However, those who are trying to make up for missed sleep may feel better after a nap of ninety minutes to two hours, as this allows the body to reach rapid eye movement (REM) sleep, the stage at which the brain is most energized. REM is the stage needed when a person has been sleep deprived. If a person is awakened after sleeping long enough to get to a deep sleep stage but without entering REM sleep, he or she may wake up groggy.
A number of cultures engage in habitual napping and consider naps to be part of the regular daily rhythm. In Spain, Greece, Italy, and a number of South American countries, the practice is institutionalized to the point that businesses close for two hours each afternoon. Employees go home to have lunch with family and friends, and then take a nap before returning to continue the workday. In other cultures, such as China, employees are allowed to nap at their desk for an hour each day. In Japan, it is common for people to take a nap on a park bench during a break, while riding public transportation, and even in meetings. This form of napping is known as inemuri, which means "sleeping while present," and is considered a sign of multitasking by hardworking employees.
In other cultures, however, daytime napping is considered a sign of laziness. This is particularly true in countries with a focus on productivity, such as the United States. However, many famous people have made daily napping part of their routine, including some known for their proficiency at their profession. These include American presidents George W. Bush, Ronald Reagan, and John F. Kennedy; British prime minister Winston Churchill; French emperor Napoleon Bonaparte; and scientists Thomas Edison and Albert Einstein. In the early twenty-first century, some corporations and universities are considering the potential importance of napping and establishing nap rooms for the use of employees and students.
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