Comparing Sleeping vs Napping

In Germany, napping in the afternoon is no longer considered lazy but healthy. As more German adults are discovering the power of napping, the question is how to find the right balance – 10 minutes or 90 minutes? This article shows the effects of napping on body and mind and gives you tips on how to nap in Germany.

How Long Should a Nap Be? - Comparing Sleeping vs Napping

Napping and sleeping, although both necessary for rest, serve different purposes. Daytime naps are a short, voluntary break to quickly recharge your energy and mental clarity without entering deep sleep stages. However, longer naps can lead to deeper sleep stages, which may result in grogginess. Perfect for a midday pick-me-up and can increase your daily performance if you’re short on nightly sleep.

On the other hand, nighttime sleep involves longer periods of deep, restorative sleep, including REM stages which are necessary for physical repair and cognitive function. Unlike naps which are meant to supplement sleep, the main purpose of overnight sleep is to fully recover and be ready for the next day.

Naps can be voluntary – planned to compensate for sleep deficits and wellbeing – or involuntary – happening spontaneously when your alertness dips, often seen as a sign of not enough nighttime sleep. Intentional napping can be a clever way to supplement limited nighttime sleep and not accumulate too much sleep debt. Doctors recommend that adults aim for at least 7 hours of sleep within a 24 hour period for optimal health.

How Long Should I Nap?

Naps can be 20-90 minutes long but the perfect nap length depends on age and health needs. For example babies need up to 17 hours of sleep a day, older adults 7-8 hours. Early afternoon is an optimal time for napping as it coincides with a natural dip in the body’s circadian rhythm. As we age we need less sleep overall but a nap can be beneficial at any stage of life.

For a good nap find a cool, dark and quiet place where you feel safe, as comfort is key. Don’t use electronics before napping—the light from screens will make it harder to fall asleep. Set an alarm to prevent oversleeping; aim for 15-60 minutes to avoid disrupting your night’s sleep. If you feel groggy afterwards a quick cup of coffee will help shake off that post nap sluggishness. Even a 15 minute nap will refresh your mind by getting your brain into a restorative light non-REM sleep stage. For healthy adults, short naps can boost alertness, enhance learning, and improve mood.

Benefits & Negatives of napping

Napping can benefit your emotional and physical health. Here are the positives:

• Relaxation: Naps are as good as meditation, a break to recharge.
• Mood Boost: 20 minute nap will lift your mood. The benefits of napping include cognitive functions and mood improvement.
• Fatigue reduction: Despite the initial sleep inertia, a well timed nap will combat fatigue.
• Memory improvement: Studies show naps improve memory more than other types of breaks. Taking an afternoon nap can enhance memory retention, boost mood, and improve work performance.

Incorporating naps regularly into your routine can further enhance cognitive functions and mood.

But napping isn’t for everyone and can have negatives especially for those with night time sleep issues:

• Post-Nap Tiredness: Long naps can lead to sleep inertia, leaving you feeling groggy for about 30 minutes after waking. Exceeding certain nap durations can disrupt the sleep cycle and lead to sleep inertia.
• Nighttime Sleep Disruption: While naps are refreshing, they can disrupt sleep hygiene and lead to restlessness at night. Inappropriate nap timing can cause trouble falling asleep later.
• Underlying Sleep Issues: Frequent napping might mean you have unresolved issues like insomnia and you’re not addressing the long term solutions to improve sleep quality. Napping can exacerbate trouble sleeping, especially for those with insomnia.
• Sleep Disorders: Frequent napping might indicate a potential sleep disorder or poor nighttime sleep quality. For sleep deprived individuals, napping can alleviate symptoms of fatigue and irritability.

Here are some simple tips to nap better and feel more refreshed:

1. Have a Reason to Nap: Think about why you’re napping. Is it to get a quick energy boost or just to relax for a bit? Taking a nap can provide quick energy boosts and enhance mood.
2. Set an Alarm: Use an alarm to avoid sleeping too long. This will help you wake up feeling refreshed not groggy.
3. Nap Early in the Day: Try to nap earlier rather than later so it doesn’t mess with your night’s sleep.
4. Make Napping Easier: Create a nap environment that’s comfortable with things like a sleep mask or a cozy blanket.
5. Don’t Nap Too Much: Napping too much can be a sign of other issues. If you’re napping all the time, maybe you should talk to a doctor.
6. Have Something to Do After Your Nap: Having something to do after you wake up will help you get out of bed. If you don’t have plans, even a simple activity like a quick stretch or meditation will help you wake up.

A midday nap has been linked to significant health benefits, specifically in lowering blood pressure.