8/8/2023 0 Comments Best nap durationsSleep inertia, the grogginess just after waking that can manifest as temporaryĭecrements in performance, was only observed for the 30 to 60 minutes naps. Improvements for vigilance were moderate, and benefits for speed of processing were not seen. However, of the nap durations, only the 30-minutes nap had benefits for memory encoding, indicating that minimally, 30 minutes may be needed for benefits to memory. Compared to wake, all nap durations ranging from 10 to 60 minutes had clear benefits for positive mood, subjective sleepiness, and alertness that lasted up to 240 minutes post-nap, suggesting that even a short 10-minutes can act as a midday refresh. On average, participants took 10 to 15 minutes to fall asleep. The effect of these nap lengths on memory encoding was also examined. Mood, subjective sleepiness, cognitive performance were measured at intervals of five minutes, 30 minutes, 60 minutes and 240 minutes after waking from the mid-afternoon naps in order to compare how sustained the respective nap benefits were. This allowed for unambiguous decision-making about how long one should allocate for a nap, taking into account the average time taken to fall asleep. The researchers compared sleep time measured objectively with polysomnography rather than just the amount of time provisioned for the nap. This question was addressed in a study led by Dr Ruth Leong and Prof Michael Chee of the Centre for Sleep and Cognition at NUS Medicine, and published in leading journal SLEEP.įollowing their usual amount of sleep at night, 32 young adults underwent four experimental conditions: wake, a 10-minutes nap, a 30-minutes nap, and a 60-minutes nap on separate days. Is there a recommended duration for a mid-afternoon nap that achieves a balance between practicability and meaningful benefits? “Many know the benefits of napping, but the pressure to optimise time in the workday poses constraints for some on the practicality of napping regularly,” explained Dr Ruth Leong, Research Fellow from the Centre for Sleep and Cognition at the Yong Loo Lin School of Medicine, National University of Singapore (NUS Medicine), when outlining the motivation for the study. Voluntary naps in contrast, serve as an intended midday refresh that can enhance learning and productivity. The latter may underlie significantly inadequate nocturnal sleep, jetlag, a sleep disorder, or a neurological condition. Naps are short periods of sleep that occur outside a main nocturnal period that are differentiated from bouts of uncontrollable and unintended sleep.
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