by Haven Logan PH.D

I love a good nap. Sometimes it’s the only
thing getting me out of bed in the morning.
- George in “The Nap” episode of Seinfeld

Are you a napper? If so, do you nap by intension, or do you simply nod off when you can no longer keep your eyes open? From the time we enter kindergarten until we retire, napping is not a regular part of most people’s lives in our goal-oriented society. That’s a long time to struggle with the heavy lids of mid-afternoon doziness. Instead of giving in to the urge to sleep, most of us hit our favorite source of caffeine so we can keep going. If we have young children, we may nap when they do. On the weekend we might fall asleep in front of the TV or with a book in hand, but few of us view napping as a necessary part of our daily self-care. Research is now proving, however, that napping is both normal and good for our health.

The Traditional Nap

Taking a nap in the early afternoon is a tradition in many countries where the weather is warm. It is customary in these countries to have the largest meal of the day in the early afternoon, followed by a rest. This provides a refuge from the intolerable heat and ultraviolet radiation of the mid-day sun, as well as a chance to spend time with family and friends. The Spanish word for this traditional nap time is siesta, which come from the Latin hora sexta meaning “the sixth hour,” counting from dawn. I remember with great fondness experiencing this custom when I spent a summer in Greece. All shops on the island closed down at noon for 3 to 4 hours and then reopened in the late afternoon. A light supper might occur at 9 or 10 pm to be followed by dancing in the cafes until the early morning. With the advent of air conditioning and the rush of modernlife, some warm weather countries are trying to replace this wonderful custom with the 8 to 5 workday we practice.

While we may regard an afternoon nap as a luxury, there is a biological need for people in all climates to have a short rest in the afternoon to revive energy levels. Research conducted on 24,000 men and women over a six-year period by the Harvard School of Public Health and the University of Athens Medical School found that a short nap in the early afternoon can reduce the risk of heart disease by 34%. Most people suffer from tiredness twice in every 24 hours. We need two periods of sleep; a long one at night and a shorter one during the day. The early afternoon brings a drop in energy level, which makes it hard to concentrate and thinkclearly. Having a short nap can help us be more alert and productive. Some research has indicated a possible association between napping and development of Type 2 Diabetes, though genetics and obesity are far more significant factors. If you have concerns about this, be sure to consult your doctor before beginning a daily nap program.

The Art of the Short Nap

Whether you prefer to call it a “short nap,” a “cat nap” or the now popular term “power nap,” napping experts agree that the ideal nap should be 10 to 20 minutes. Even after a good night’s sleep, people naturally have a strong tendency to fall asleep in the early afternoon, and this is the best time for napping. If you delay your nap until the late afternoon it can reduce the quality of your night’s sleep. Following a cycle of five stages lasting about 90 minutes, this sleep cycle is repeated 5 to 6 times each night. To benefit from a short nap it is important to wake up before you enter the deepest level of sleep in stage 3. If you don’t, it will be hard to wake up, and you will probably feel groggy.

Employer support for napping is in its infancy in the United States, in contrast to Japan where many companies have “napping rooms” for their employees. Things are beginning to change here. If you have some extra money you might invest in a MetroNap Pod which looks like a lounge chair from outer space. It blocks out background noise, plays relaxing music and wakes you in 20 minutes. Pods have been installed at such locations as the Empire State Building and the Vancouver Airport. You can purchase your own pod for $7,950 or rent it for $15 an hour at the Vancouver Airport. For the rest of us without pods here are some ideas for creating your own short nap.


• Explain to your boss, family or friends that you are going to take a short nap and ask not to be disturbed.
• Put up a sign to indicate that others should not come into your room or area.
• Get an alarm clock and set it for 10 to 20 minutes. If the alarm bothers you, look into the Zen Alarm Clock (www.now-zen.com) which wakes you with chiming tones or a clock radio to wake you with music.
• Disconnect or silence electronic devices such as phones and computers.
• Find as comfortable and safe a place as possible.
• It is best to lie down on a bed, a sofa or the floor. A chair can also work, or put your head on your desk.
• Turn off the lights and shut the shades. Close your eyes and put something over them to block out any remaining light. An eye mask or eye pillow works well.
• Ear plugs are useful for keeping out noise.
• Cover up with a blanket to keep you warm since your body temperature falls when you sleep.
• Now let yourself enjoy your nap. Let your mind gently wander. Even if you do not fall asleep, your will relax your mind and refresh your body.

A short nap is not a replacement for a good night’s sleep. If you have difficulty sleeping at night you should consult your doctor. Think of short early afternoon naps as listening to your body’s natural rhythms and as a gift to yourself. No, naps aren’t the same as a two hour siesta in a hammock with the wind gently blowing. That will have to wait for your next trip to Mexico or Greece. Meanwhile it’s good to know that you can feel better, have more energy and be more alert every day by practicing the art of the short nap. You might even end your days dancing!