The Science of Napping

Monophasic Sleep

• Definition: The practice of getting 7-9 hours of sleep in one long stretch at night.
• Common practice in many cultures.

Biological Programming

• Humans may not be programmed for monophasic sleep.
• Evidence suggests a natural inclination towards a biphasic sleep pattern:
  • Long sleep at night
  • Short nap in the afternoon

Afternoon Alertness Drop

• Many experience a drop in alertness in the afternoon (1-4 PM).
• This phenomenon can be observed in others (e.g., heads bobbing in meetings).
• Not solely caused by large lunches; it's a pre-programmed response of the brain.

Benefits and Risks of Napping

• Benefits of Napping:
  • Can improve brain function and physical health.
• Risks of Napping:
  • Long naps can reduce alertness but may interfere with nighttime sleep.
  • Comparable to snacking before a main meal, which can lessen appetite for sleep at night.
• Advice:
  • If struggling with nighttime sleep, avoid daytime naps to build healthy sleepiness.
  • If not struggling, short naps (around 20 minutes) in the early day are beneficial.