Culture
Opinion
With mid semester exams rolling around, some of us (many of us) are finding ourselves in a slump. The pressure to perform well and the long hours of study to balance both our social life and academic life can take a toll on our energy levels. As such, we find ourselves taking naps every once in a while. Once considered a hindrance to productivity, this long standing stigma surrounding naps has gradually been dismissed in recent times. Rather than it being a sign of laziness, naps are now seen as a strategic tool to reduce fatigue and boost performance. Scientific research has shed light on the trove of benefits that were once overlooked. But, like almost everything in life, it comes with a condition; naps must be taken properly.
Companies like Google, Facebook, Uber and Ben & Jerry’s encourage naps for its employees through the introduction of nap pods in their offices. But why?
Naps have been found to significantly increase cognitive functions such as memory and problem-solving. In fact, a 1995 NASA study found that pilots who napped for 26 minutes had a 54% increase in their alertness and a 34% increase in performance, compared to those who did not nap. It is often linked with increased levels of efficiency and almost acts as a reset button, reducing stress levels and improving one’s mood.
But, more often than not, we often recall thinking to ourselves, “I’ll only take a quick nap”, only to find ourselves being greeted by the pitch darkness of the evening, feeling groggy and parched; a phenomenon called ‘sleep inertia’. These effects are very evidently a negation of what the supposed benefits of naps are. This is due to the different stages of a nap:
- Stage 1 [Light Sleep]: This transition stage lasts for a few mere minutes, where the brain activity begins to slow down and muscles begin to relax and lasts for 1 to 7 minutes.
- Stage 2 [Light Sleep]: During this stage, the brain waves slow down even further and the body enters a more subdued state.
- Stage 3 [Deep Sleep]: This stage is critical to restorative sleep, allowing for the body to recover from fatigue. Although brain activity is reduced, there is sufficient evidence to indicate that deep sleep contributes to improved memory and creativity.
- REM Sleep: In this stage, it is believed to be essential to the aforementioned cognitive functions. This is also the primary dreaming stage.
During our night sleep, our body goes through multiple cycles of these stages, with an average of 4 to 6 cycles per night, each lasting about 90 to 120 minutes.
The 30-90 rule is the perfect guideline for taking a nap without the aftermath of a groggy feeling whilst maximising the benefits. A short nap of approximately 30 minutes will allow you to rest without entering the deeper stages of sleeping and is sufficient to boost alertness. A longer nap of 90 minutes will allow you to complete a full sleep cycle, allowing you to wake up feeling more refreshed and improved cognitive functions.
By understanding the science behind naps, we can use them as a powerful tool for boosting productivity and cognitive functions. If done right, even a short nap can go a long way.