It’s 2 in the afternoon and you’ve just had your lunch. As you sit back on your work desk to finish what you had been up to, your mind slowly drifts off. The perpetual yawns make it impossible to keep your eyes open, your lashes suddenly feel heavy, and you try your best to not dose off right at that moment.
A 2019 survey found that most Indians felt napping at work could improve productivity and that a nap room could contribute towards better workflow. It is not surprising, then, that when a politician in Goa recently promised to designate 2-4 PM as ‘nap time’ if elected, he gave us another reason to want to shift to the beachy wonderland.
But is this irresistible longing to sleep during the day a function of the rice you had for lunch, or does it actually have a scientific explanation? Is napping truly beneficial?
The answer lies in the importance of sleep.
Dr Vikas Maurya, Director and Head of Department, Pulmonology, Fortis Hospital Shalimar Bagh, says sleep is crucial for both our minds and bodies. “Sleep time varies with age. Normally, after 18 years of age, you are recommended to sleep for around 7 or more hours. Not getting sufficient sleep could cause fatigue, irritability, mood changes, forgetfulness, and even a reduced sex drive.”
In conversation with FIT, Dr Akshay Budhraja, Consultant Department of Pulmonology, Aakash Healthcare Super Specialty Hospital, New Delhi, explains that naps are beneficial for people who are experiencing a recent onset of sleeplessness, or have started to experience a reduction in their sleeping time due to other engagements (such as long working hours). “Anyone who feels tired can experiment with a limited-time nap to see if they feel refreshed and perform better after it,” he says.
For instance, research by the University of Athens Medical School and the Harvard School of Public Health found that naps may reduce the risk of dying from heart disease by 34% despite other risk factors, while occasional napping reduced cardiac mortality by 12%.
Dr Vikas Maurya further quoted studies to describe the many benefits of napping for an optimum duration - for individuals who genuinely need it.
Naps could also lower hypertension, according to this research. The findings showed that taking a nap during the day was associated with an average 5 mm Hg drop in blood pressure.
While napping is beneficial in certain circumstances, it could also have its drawbacks when stretched or extended beyond the optimum time. “Too much of sleep is also problematic,” says Dr Maurya.
Both doctors highlight some important tips to do it right:
“A nighttime sleep of 7 to 8 hours is sufficient for an average adult. Excessive sleeping may not be harmful in itself, other than eating into time that may have been used for something else, but may indicate serious undetected health issues, such as sleep apnea or narcolepsy. One must consult a doctor in such an event,” notes Dr Budhraja.
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