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Can Daily Nap Do More Harm Than Good? Sleep Researcher Explains
(MENAFN- Kashmir Observer) When napping is essential
For some, napping is essential. Shift workers often struggle with fragmented sleep due to irregular schedules, and a well-timed nap before a night shift can boost alertness and reduce the risk of errors and accidents. Similarly, people who regularly struggle to get enough sleep at night – whether due to work, parenting or other demands – may benefit from naps to bank extra hours of sleep that compensate for their sleep loss.
Nonetheless, relying on naps instead of improving nighttime sleep is a short-term fix rather than a sustainable solution. People with chronic insomnia are often advised to avoid naps entirely, as daytime sleep can weaken their drive to sleep at night.
Certain groups use strategic napping as a performance-enhancing tool. Athletes incorporate napping into their training schedules to speed up muscle recovery and improve sports-related parameters such as reaction times and endurance.
Research also suggests that people in high-focus jobs, such as healthcare workers and flight crews, benefit from brief planned naps to maintain concentration and reduce fatigue-related mistakes. Nasa has found that a 26-minute nap can improve performance of long-haul flight operational staff by 34%, and alertness by 54%.
How to nap well
To nap effectively, timing and environment matter. Keeping naps between ten and 20 minutes prevents grogginess. The ideal time is before 2pm – napping too late can push back the body's natural sleep schedule.
The best naps happen in a cool, dark and quiet environment, similar to nighttime sleep conditions. Eye masks and noise-cancelling headphones can help, particularly for those who nap in bright or noisy settings.
Despite the benefits, napping isn't for everyone. Age, lifestyle and underlying sleep patterns all influence whether naps help or hinder. A good nap is all about strategy – knowing when, how, and if one should nap at all.
For some it's a life hack, improving focus and energy. For others, it's a slippery slope into sleep disruption. The key is to experiment and observe how naps affect your overall sleep quality.
Done wisely, naps can be a valuable tool. Done poorly, they might be the reason you're staring at the ceiling at midnight.
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