NASA Sleep Research on Astronauts
Some of the most interesting studies have been done by the NASA. Astronauts perform complex task in an environment that is out of tune of their sleeping habits. Most astronauts sleep less in space than they do on earth. So it is natural for NASA to take a keen interest on sleep patterns and performance.
By putting volunteers on different sleep schedules, NASA researches have found that naps increase working memory performance. It is the ability to remember things while doing something else. This is a requirement to carry out complex task required by astronauts.
However, power naps fail to boost vigilance and basic alertness amoung the volunteers. This gives the ability to sustain attention for prolong periods and to notice important details. These skills depended on the total amount of sleep gained during the last 24 hours.
Benefits of Power Naps
Stress relief: Sleep can put your mind at rest. It is an effective form of stress relief. Power naps are considered to be the antidote for visual burnouts. It rests our eyes and body.
Enhance skilled learning: Power naps owes it’s benefits to NREM stage 2 sleep. It is a form of light sleep with the appearance of sleep spindles. These synchronized burst of waves are believed to train the muscles on skilled tasks learned while you were awake.
Improved efficiency and creativity: Power naps can refresh your mind. So when you return to your task at hand, you can have a fresh perspective.
Improved working memory: As in the NASA study, power naps can boost your ability to perform complex tasks.
Avoiding sleepiness: If you are planning to stay up late, a power nap taken in the evening will help you fight that drowsy feeling.
Power naps are indeed a ‘quick-fix’. It cannot fight off sleep deprivation or sleep disorders. It has not shown benefits in improving mental alertness and vigilance.
Why Power Naps Fail & How To Fix Them
But why do power naps backfire? Why do some people instead of feeling refreshed after a power nap, end up feeling drowsier? If you are one of those people who have ruled out power naps, then you are not alone. Many people across different job categories struggle with power naps. But some have mastered the art and gain great benefits from power naps. This section will help you find what can be improved with the way you power nap.
Sleeping Too Much
Under normal circumstances, when you fall asleep, your mind and body enters NREM-1 (Non Rapid-Eye-Movement – stage one) With further sleep, you enter NREM -2. Both are forms of light sleep. When you sleep beyond 30 minutes, it signals the body to prepare for much deeper sleep. Isn’t deep sleep better for your body?
Deep sleep is good. But for the purpose of short-nap-rejuvenation, it’s bad. When you wake up from deep sleep, you’ll feel drowsy and your mind won’t ‘switch on’ for a while. Have you ever found yourself, groaning and grumping after been woken you up? It’s that feeling and it is coined the term ‘sleep Inertia’. Sleep inertia can extend upto one hour, which can make you unproductive during that period.
Distractions to Sleep
You need a sleep-friendly environment for your power nap. It doesn’t have to be a cosy bed. But a comfortable place with less noise and without bright light will do fine. If there is too much light, block your eyes with something. Switch off your mobile phone. If you are using your mobile’s alarm, then at least switch it to ‘silent-mode’. Some people benefit from soft music. Find what works for you. You need uninterrupted stage two NREM sleep to get the benefits of your power nap.
Inadequate Overnight Sleep
Sleep deprivation is a killer for power naps. When you don’t get adequate amounts of the deep and REM sleep in your overnight sleep, the body will try to get it out of your power nap session. This is the reason why even the 15 minute nap will cause sleep-inertia. You will go into deep sleep quicker than usual. If you find yourself falling asleep too quickly, it can be a sign of sleep deprivation.
Power sleep even at best is a temporary boost of mental acuity. It’s no substitute for an overnight’s sleep. But power naps can be an excellent boost to your daily routine. Use it well, and you don’t want to be without it.
Try the Caffeine Nap
Sleep research comes up with amazing discoveries every now and then. Caffeine nap is a brilliant idea not due to a major scientific breakthrough, but because it uses some everyday things that we know and combines it for a greater effect.
Caffeine nap is a modified version of a power nap: coffee drinking followed by a short nap of 15 – 20 mins. By the time you wake up, your body gets a double boost to stay awake, the caffeine-effect plus the power nap.
This novel method of sleep owes its origin to sleep scientists Louise Reyner and James Horne. They tested different methods to counteract the sleepiness of drivers. The test was done using a simulator vehicle which enabled them to record EEG waves on the brain and the blink rate in addition to the subjective assessment of sleepiness.
The results showed that caffeine alone reduced sleepiness up to 30 mins. But when it was combined with a short nap, the effect extended up to 2 hrs. Not surprisingly, caffeine nap does better than a nap taken without coffee. Even ‘non-sleep dozing’ was found to be effective in reducing the sleepiness of the drivers.
Caffeine is a stimulant and acts mainly by preventing adenosine from acting on the brain. Adenosine is believed to cause drowsiness and sleep. If caffeine keeps you awake, how can you take a nap?
The coffee you drink needs to go through your stomach and intestines to be absorbed into the body. This takes on average 15 – 20 mins, which gives you enough time for a quick nap. But by 45 mins, most of the caffeine has entered into the body. So taking longer naps makes you sleep through the caffeine benefit.
What is Your Excuse for Not Taking Power Naps?
Not long ago, I too was a non-believer of daytime naps. I always thought it was a waste of time. But power naps changed everything. And daytime naps were never the same again.
Here’s a short list of excuses I have encountered that discourages people from taking power naps. The list is by no means exhaustive.
1. Think it’s too sophisticated
Taking power naps isn’t like learning yoga. It’s ridiculously simple! You just take a nap that doesn’t extend beyond 30 minutes. The only ‘sophisticated’ equipment needed is an alarm clock.
2. Don’t believe it will work
Maybe it is overrated. But when done properly, power naps can boost your energy levels and improve your productivity. The only way to find out if it works is to try it yourself. But don’t just give up after one nap, try it at least for a few days.
3. Too busy for power naps
Power naps can recharge your batteries – that’s why you call them ‘power’ naps. But often it is not possible even to spare 20 – 30 minutes on a busy day. It is a personal choice. Maybe you can do without a power nap. But if you have work on a longer work shift or a night shift, power naps can help you stay focused, and feel less sleepy while you work.
4. Think it is a sign of laziness
Your boss may not be happy to catch you during a power nap. But napping maybe encouraged by employers in the future, as a measure to boost productivity at workplaces. So if you still think that taking a nap is a sign of lethargy, then you couldn’t be more wrong.
