Zzzzzzzzz...

How many of you experience a little afternoon lull? And those of you that experience that lull, how many of you take advantage of having a nap? My guess is probably not very many people. Unless you are a part of a culture that traditionally takes naps, more commonly known as siestas.

For most people in the Western world, the usual day consists of being up 16 hours and sleeping 8 hours. The human body has an internal clock that is set with 2 distinct dips in alertness during the day. These times are around 14:00 (2 p.m.) and 02:00 (2 a.m.).

It has been thought that napping may have been integrated into certain cultures, especially those around the equator, to get out of the hot, mid-afternoon sun. But recently it is believed that humans nap because the brain needs to recharge itself. As long as the brain is operating to its full potential, there is no real need for a nap. Once the feeling of fatigue sets in, the brain is no longer operating optimally.

The urge for taking a nap is much weaker than the need to sleep at night. For this reason, many people attempt to mask the effects of tiredness by consuming caffeine. This can result in poorer performance, increased sleepiness, and reduced mood, especially if adequate sleep was not attained the night before. Many people who experience this mid-afternoon lull should take advantage of having a siesta.

Researchers have found that naps as short as 10 minutes can get rid of the mid-afternoon lull. Some grogginess after the nap is common because sometimes it takes 5 - 20 minutes for the grogginess to wear off. Naps should not last longer than 45 minutes and should be avoided after 16:00 (4 p.m.). It is best to take naps in the morning or just after lunch. If a nap lasts longer than 45 minutes or takes place in the late afternoon, the individual runs the risk of falling into a deep sleep. This can result in prolonged grogginess post-nap or decreased desire to sleep that night.

It has also been shown that the brain activity of those who nap stays high throughout the day. Whereas those who don't nap tend to have brain activity that declines as the day wears on. Some of the benefits of napping include:

• less stress - putting your head down for a moment of relaxation decreases stress hormones
• increased alertness and productivity - scientists have found that taking a nap at least 8 hours after awakening will improve stamina than sleeping an additional 20 minutes in the morning
• improved memory and learning - may enhance a person's ability to learn certain tasks
• good for the heart
• increased cognitive function
• motivation to exercise
• makes up for the previous night's tossing and turning - a bad night's sleep can stress the body and disturb its normal metabolic processes

A study done at the University of Chicago took 11 young men who slept 4 hours per night for 6 nights in a row. Researchers observed the physical changes that occurred in these men. They found that all of the men's bodies triggered a diabetes-like response to the sleep deprivation as well as the hormone production being harmed and the ability to use carbohydrates was impaired.

Of course a lot of people will say that they can't take naps because of the work schedule, the boss won't let them, they don't want to appear lazy, too much to do, etc. In this modern hectic world that we live in, it can be difficult to sneak a nap in.

Here are some tips to try to make naps very effective:

• avoid consuming large quantities of caffeine and foods that are high in fat and sugar approximately 1 - 2 hours prior to a nap
• instead, consume foods that are high in calcium and protein - help promote sleep
• try to darken and quiet the area that the nap is going to take place in
• raise the temperature of the room or cover yourself with a blanket - body temperature drops when sleeping

There are different types of naps:

• nano-nap: lasts 10 - 20 seconds - sleep studies have not proven if these naps are beneficial
• micro-nap: 2 - 5 minutes - help to shed sleepiness
• mini-nap: 5 - 20 minutes - increases alertness, stamina and motor learning and performance
• original power nap: 20 minutes - includes all of the benefits from the micro- and mini-naps but also improves muscle memory and clears the brain from built-up useless information
• lazy person's nap: 50 - 90 minutes - includes REM sleep which is good for perceptual processing and allows the body to secrete human growth hormone which aids in muscle repair and building

For all the shift workers out there... There was a study conducted by Sleep Medicine and Research Center in St. Louis, MO that looked at the effectiveness of taking naps and consuming caffeine. They found that both naps and caffeine helped alertness and performance of those working night shifts. And in order to have the improved performance, the combination of naps and caffeine had to be present.

If you start to feel that lull in the afternoon and you have an opportunity to take a nap, then take one. It is a natural and beneficial way to reduce sleepiness. Not only will you feel more energetic but your performance, mood, and mental alertness will improve.