2 Powerful Types Of Power Naps: Caffeine And Nicotine Power Napping
Basics Of Naps And Power Napping
Power-naps may be useful for those who are night-shift workers. R
Although naps are beneficial, frequent long daily naps may be related to underlying medical pathology, but naps (in general) of any duration may be healthy, although more studies are needed on the health effects of daily naps. R R
Night Time Napping
I have noticed when I have higher levels of inflammation, I have lighter sleep and will “nap” throughout the second half of the night.
Those who have lighter sleep at night may be better off with biphasic sleep (or diphasic, bimodal or bifurcated sleep). R
Essentially, you may be better sleeping overall 10-12 hours with a short 1-3 hours of awake time in the middle of your sleep (usually around 2-4am). R
Health Benefits Of Napping
Improved quality of life R
Reduced cortisol (then rises post-nap) R
Reduced fatigue R
Reduced inflammation (suppresses IL-6 secretion) R
Negatives Of Napping
These are not necessarily negatives of napping, but excessive napping may be good indicators of these:
Higher risk of Type 2 Diabetes (association with those who are obese) R
Increased risk of all-cause mortality (for napping less than 1 hour per day on average) - independent of age, sex, social class, educational level, marital status, employment status, body mass index, physical activity level, smoking status, alcohol intake, depression,self-reported general health, use of hypnotic drugs or other medications, time spent in bed at night, and presence of preexisting health conditions; increased risk of death for those with pulmonary problems R
Increased risk of sleep deprivation R
Multiple Sclerosis R
Poorer nighttime sleep quality R
Poor pulmonary/respiratory function R
10-20 minutes (for NREM sleep) or 90 min for 1 sleep cycle.
Sleeping within 30-60 minutes will make you feel groggy, although around 60 min may help with deep-wave sleep.
Doing these during siesta hours (1-5PM) works best IMO.
If you do not live in an area that respects the siesta hours, finding a workspace that allows naps may also be a good idea. R
The Nicotine Power Nap
The Caffeine Power Nap
Other Ways To Improve Naps
Sleeping on your back makes it easier for your head, neck, and spine to align and keep your body in a neutral position - add a pillow or two under your knees - this reduces pressure, helps with natural curves, or and minimizes contortions added to your neck or back.
If falling asleep on your back is difficult, sleeping on your side is a good alternative.
Although laying on your side can create a twisting pressure on the lower back from your top leg tending to fall forward, which can also irritate the sciatic nerve, putting a pillow in-between your legs will reduce the strain.
It eases twisting pressure while providing welcome support to keep the spine and leg neutrally aligned.
Sleeping on the right side can help with vagus nerve tone, while sleeping on your left side may help with gastrointestinal issues such as heartburn.