Hey friends,

Last time we talked about sleep; more specifically about how to improve our sleep at night. Today, I want to talk about something that everyone does, or used to do, wrong and too often. Yes, I’m talking about naps.

I know I am committed to give you bite sized very cool knowledge, but today we need a slightly more amount of science for understanding purposes. No worries, It will be over soon.

Our sleep cycle consists of 4 different stages:

Stage 1 or N1
Stage 2 or N2
Stage 3 or N3 (Deep sleep)
Stage 4 or REM sleep

The first two stages are a lighter sleep, a non rem sleep, where our breath slows and our heart rate as well. We are still semi vigilant and can wake up easily enough.

The second two stages are a deeper sleep. during N3 we are super relaxed and we start the slow-wave sleep. Then, the REM phase starts in which we are the most asleep, with even phenomena of Atonia. These last two are the most important stages to correctly feel rested.

Summarising this was not easy, but let’s move on.

How long does this last? Eh, depends. But usually, this whole process lasts between 90 to 120 minutes, while the change from the lighter sleep to the deeper sleep (N1,N2 to N3) lasts around 20 to 30 minutes.

When napping, we have to identify first why we are doing it. Are we napping cause we haven’t slept last night? Are we in food coma and after lunch and bed is the only thing that matters to us? Let’s understand our needs.

So napping should have two lengths: either a nap between 10 to 25 minutes or a nap of 90 to 100 minutes.
So nap 1 (10 to 25 minutes) is usually used to regain some energy when we feel tired during the day; especially in the hours of the early afternoon. This nap avoids the lengthly process of the deep sleep phases, while getting the benefits of the light ones. We need to avoid waking up during the deep sleep cause interrupting that process not only is not good, but it also leaves us like a zombie, compromising our need for energy. We will feel tired, sleepy and grumpy. So let’s keep our nap 1 under that time okay?

Nap 2 (between 90 and 100 minutes) is more used when we messed up our sleep, or we know we’re going to mess it up. You stayed up late with your friends and you’re tempted to inject coffee in your veins to stay awake or you’re about to do so tonight? Don’t do that! (I mean the coffee… You can have all the fun).
Try and use Nap 2 and you’ll enjoy the benefits of the deep sleep, without needing to invest the whole afternoon. Yes, you can combine more nap 2 if you want to sleep longer, but let’s try to wake up in the limits of Nap 2. Avoid waking up during the deep sleep.

Alright, that’s it for today. Have fun being productive and enjoy your new and improved napping tool.