Napping is an effective way to battle the symptoms of sleep deprivation, but snooze expert James Wilson has urged tired Brits to take a shot of caffeine before drifting off
There’s nothing better than a well-deserved nap after a long day in the office, but one expert has revealed a little-known trick to get the most out of your snooze.
Research has found that a brief kip in the early-afternoon can ease stress, boost memory, improve job performance, and lift your mood. For most people, the ideal nap is between five to 15-minutes, claims sleep expert James Wilson. Working with Mattress Online, he said: “Naps are a great way to battle the symptoms of sleep deprivation. They can give you a boost of alertness, make you more productive, and can help if you are sleeping against your natural circadian rhythm; for example, if you are a natural night owl who has been forced to get up at 5am for work.”
“They can also be a godsend for shift workers – a nap will fill the gaps in their sleep, helping them meet their sleep needs. This is particularly true when trying to sleep during the day.”
The self-proclaimed Sleep Geek then urged tired Brits to take a shot of caffeine before drifting off, as this is reported to have various health benefits. James continued: “Caffeine takes roughly 30-minutes to metabolise, and as you wake, you can get the double benefit of nap rejuvenation and caffeine alertness. It’s important to note that everyone’s preferences are individual to them, so a caffeine nap may work for some, while not for others.”
While a quick snooze can feel tempting at times, the guru warned that napping isn’t for everyone. He explained: “Naps don’t really work well if they impact on ‘sleep homeostasis’ – one of the internal systems that manage our sleep. Consider sleep homeostasis as a type of ‘sleep pressure’. It’s your body trying to keep you balanced with enough sleep.
“The longer you go without sleep, the more your sleep equilibrium is disrupted and the sleepier you get. The subsequent feeling of tiredness is your body forcing you to catch up on lost sleep. However, it also works the other way; take a nap close to bed and you suddenly have a surplus of sleep on your clock, making it hard to turn in for the night.”
In some cases, napping during the day can impact both deep sleep and REM sleep, leaving you tired the next day. According to the Sleep Foundation, REM plays a vital role in dreaming, memory, emotional processing, and healthy brain development.
James then shared his top tips for creating the best napping environment, which include:
- Consider location – Snoozing in bed can make it harder to wake up when the alarm goes off, and a 30-minute nap can easily become a six-hour sleep. Instead opt for somewhere else you find relaxing, using an eye mask and ear plugs if necessary
- Prioritise timing – The expert warned that napping after 2pm can impact your night-time sleep. James recommends setting an alarm for 30-minutes, as it might take you 10 to 15-minutes to fall asleep and then you get around 15-minutes of napping.
- Consistency is key – You’ll get more from napping if you do it regularly at the same time, particularly if your lifestyle means that not napping will see you failing to meet your sleep needs
