The old saying, "If you snooze, you lose," may not always be true after all. In fact, it may be good for your to enjoy a guilt-free siesta on a regular basis. The Mayo Clinic says a brief 10- to 20-minute nap can have restorative effects for sleep-deprived individuals.
How Much Sleep is Enough?
While the majority of adults need about seven to eight hours of sleep each night in order to feel rested, some people need a little less or a bit more than that. If you find that you are frequently yawning and have to fight off sleepiness during the day, you are more than likely not getting enough shut-eye.
Neurotransmitters & Sleep
The National Institutes of Health says sleep and wakefulness are controlled by various neurotransmitter signals in the brain. The foods and medications you consume can manipulate the balance of these signals and cause either drowsiness or alertness.
Sleep Cycle
The typical sleep cycle has five stages; 1, 2, 3, 4, and REM (rapid eye movement) sleep. The average adult spends about half of his sleep time in stage 2 sleep, and about 20 percent in REM sleep. The remaining 30 percent is spread among stages 1, 3, and 4. If the pattern of the sleep cycle is disrupted or cut short, you may not get enough restorative sleep.
Napping Tips
When it comes to daytime napping, less is more. A nap of only a few minutes in duration can be an adequate pick-me-up. Don't sleep for too long or you can wind up feeling sluggish, foggy and unable to fall asleep at bedtime. Lie down in a quiet, dark and cool place that will help encourage sleep. If you know you will be napping later in the day, limit your caffeine intake in the hours leading up to your 40 winks.
Precautions
In some cases, the need to nap during the day may be your body's way of telling you there is a problem. For example, Harvard Medical School says daytime sleepiness can be a symptom of Parkinson's disease, diabetes and depression. Talk to your doctor if you are getting enough sleep but still feel tired. It may be a sign of sleep apnea (pauses in breathing while you sleep) or narcolepsy (periods of extreme daytime sleepiness).
