The Afternoon Nap - What You Should Know About Day Sleeping and Disorders

By Admin

It’s midday, the afternoon slump, and for some it is a time of desperation for a few precious minutes of shuteye. Some will risk possible reprimand, job loss, or even worse fatigue in exchange for those precious minutes. But despite the documented benefits of daytime napping, there are health risks as well. For those with sleep disorders, naps can be very tempting, but can also cause serious harm. How do you know when a nap is a good idea or an unhealthy habit? Unfortunately, this is not an easy question to answer, but there are some fairly straightforward guidelines you can follow when you begin to feel yourself succumbing to that midday lag. For those with a sleep disorder such as sleep apnea, it is very important to know when a nap is simply a moment of light rest and when it’s a sign of disruptions during the night. This doesn’t mean you can never again take a nap, but it does mean you should be careful and take precautions when fitting some downtime into your schedule. The following is an overview of the most relevant facts on the subject of daytime sleep, along with some helpful tips on how to decide, finally, whether to nap or not to nap.

The Science of Napping

Attitudes and beliefs about napping have often been misinformed in the past, but science is advancing our knowledge of sleep in ways that are particularly helpful for the treatment of sleep disorders. There is evidence linking regular naps to everything from cognitive ability to longer lifespans and even cardiovascular health, which can appear contrary to studies claiming the exact opposite. But the truth is in the details. In a general sense, a “nap” can mean different things to different people. What time of the day are you napping? How long is your nap? How deep are you sleeping when you nap? And more important than you might think is the question of how regular your nap routine becomes. For our purposes, who is napping makes a difference as well, since the effects of a nap depend on a number of other factors, such as a person’s age, nightly sleep habits, or personal chronotype. Some conditions, such as insomnia, can change the entire dynamic, making afternoon naps an extremely unhealthy behavior which can perpetuate the disorder and cause lasting harm. While online reports and advice about napping can be varied and contradicting, a close look at the research shows a consensus in regard to what types of napping behaviors are healthiest. For example, a popular study in Greece found an inverse relationship between napping behaviors among healthy individuals and mortality related to heart disease. However, the study stressed the fact that napping regularly (“at least three times a week”) and briefly (“for a half-hour”) was specifically associated with the low mortality rates. At the same time, a study presented at the 2016 American College of Cardiology Conference reported high rates of metabolic and heart-related health problems among day nappers in the general public. Again, the study stressed that naps over 40 minutes showed the sharpest increase in risk, but shorter naps, less than 30 minutes, showed a slight decrease in risk. In fact, the longest nap times they observed had the highest associated risk. In a pooled analysis of studies on napping and metabolic problems, these findings were consistent across a diverse collection of medical literature. The 60-minute marker was identified as the threshold at which the rate of health problems begins to climb exponentially. At the same time, the 30-minute marker represents a point of decline for most benefits. In some cases, even shorter naps were recommended to avoid the sleep inertia that results from reaching the deepest stages of sleep, referred to collectively as slow-wave sleep. Depending on your plans for the day, the grogginess that results from longer periods of deep sleep may be a problem regardless of the health effects.

Power Naps

This distinction between regular short naps and hours-long daytime sleeping has led many publications to report opposing views using the same sources, highlighting either the benefits or the dangers of napping without explaining the details that make all the difference. The truth, according to the research, is that naps are neither all good nor all bad, but have a range of possible benefits and consequences depending on the duration, time of day, regularity, and conditions involved. When NASA published its recommendations for 26-minute nap times to boost the energy and alertness of its industry professionals, this seemingly magic number was adopted by many as the ideal length for a “power nap.” A power nap is meant to maximize benefits while minimizing any negative consequences, and most research supports this. But sleep is a complex subject we are just now beginning to understand. However beneficial the power nap may be for healthy individuals, there will always be risks for problem sleepers. And for those with more serious conditions, even routine power naps can reinforce unhealthy sleep cycles that can worsen existing symptoms.

Sleep Apnea and Naps

For those with sleep disorders, there are additional considerations that should be first priorities when considering any change to your sleep schedule. Studies have shown that heavy napping is directly related to health problems, especially for older individuals. Afternoon nappers tend to have the anthropometric characteristics similar to those among patients with sleep apnea. In general, nappers appear older, more likely to be overweight (high BMI), and more likely to suffer from insomnia, sleep apnea, or other sleep disorders, all of which can contribute to cardiovascular problems in the long term.

Don't Forget Your CPAP: Another important note for those diagnosed with sleep apnea, any sleep without CPAP equipment is risking an unattended apnea event. Therefore, it is extremely important that if a nap is needed, it is treated the same as night sleep, and the device is worn. In fact, this is so important that sleep professionals recommend skipping the nap if your CPAP equipment is unattainable during the day. Also, if you are new to CPAP, an afternoon nap can make it more difficult to adjust to the CPAP equipment. The goal is for PAP therapy to become natural, and sleeping without it causes two problems at once: it disrupts the therapy routine and can prolong sleep onset at night. The more tired you are at bedtime, the easier it will be to fall asleep using the device. And this may be the case for experienced CPAP patients as well.

In Summary - How to Nap Consciously and Healthfully

It is very difficult to make general statements about naps and health. There are many considerations and circumstances that will affect the outcome. But despite this uncertainty, we can still offer tips and identify the most important precautions for those with diagnosed with a sleep disorder.

Rule number one: If you are napping simply to make up for insufficient sleep at night, the risks far outweigh any benefit you may perceive. This habit can be difficult to break once started, and can cause lasting harm to your body’s sleep cycle and metabolic functions. It can also make sleeping disorders worse over time.

Rule number two: Shorter naps, as opposed to daytime sleeping, are more beneficial and safer than longer naps. This is true for everyone. A 20- to 30-minute nap is always better than a longer nap, which can cause health problems, disrupt sleep, and leave you with feelings of inertia.

Rule number three: Regular napping is better than sporadic or occasional naps. If you feel that a nap would benefit your current routine, make sure that it is a regular experience set the same time each day. More irregular napping can disrupt natural circadian rhythms and cause further sleep problems.

Rule number four: Choose a good napping environment. If you cannot find a good, cool, and quiet spot to rest, consider going without, as the experience may only frustrate you and cause more harm than good. If you are a sleep apnea patient using CPAP, always have a portable device on hand for such purposes.

Rule number five: Plan ahead. Make sure that a nap is a good idea. If you have a sleep disorder such as sleep apnea or insomnia, consult a doctor first to see if napping is a good idea. If you do decide to nap, schedule them and prepare as you would any other activity on your calendar. The more routine the nap becomes, the easier it will be to rise and feel refreshed when it ends.