Look out, here it comes! It’s time to spring your clocks forward for Daylight Savings Time (DST). I have very strong feelings about this topic. My feelings about DST do not generally fit into My Cup of Cocoa’s focus on positivity and happiness. So I’m not going to get into that too much. What I can get into though is National Napping Day. In 2018, National Napping Day is March 12. That is the Monday after the DST time change. Coincidence? No way.
Let me give you a little history on Napping Day. It was started in 1999 as an way to spotlight the health benefits of catching up on sleep. William Anthony, a professor at Boston University, and his wife, Camille Anthony have written two books on this subject and founded Napping Day to promote napping for better overall health. They have been studying sleep deprivation and napping benefits for years. You can read more about them and their work here.
Sleep Deprived Americans
Many studies have shown that Americans are lacking when it comes to sleep. A 2009 study by the Center for Disease Control and Prevention (CDC) found that 35% of all Americans do not get enough sleep. Why would the CDC study sleep if it’s focus is disease control and prevention? Because getting enough sleep is crucial to our health and well-being. Some serious health issues are linked to sleep deprivation. These include: obesity, diabetes, hypertension, and immune system problems. A 2013 Gallup Poll found that 40% of Americans aren’t getting enough sleep. So it seems the number of sleep deprived people is continuing to grow.
This brings me to Daylight Savings Time. My opinion is we need to get rid of it, or more precisely, the time changing twice a year. Pick a schedule and stick to it already! DST has been connected to several health issues. No big surprise as the time change messes with our sleep patterns. A 2014 study found that heart attacks jump 25% on the Monday following the DST change. IVF success rates drop in March. Stroke rates also go up. And some studies have found an increase in serious car accidents in the week following the time change each spring. Read more about these and other DST related concerns at health.com.
Types of Naps and Their Benefits
The good news is there are things you can do to counteract the negative effects of DST and sleep deprivation. This is where we celebrate naps and National Napping Day. There is some disagreement on what a “perfect” nap looks like. How long should it be? Where should we nap? What is the best apparel to wear while napping? Have no fear. I’ve gotten to the bottom of these questions.
The best length for a nap depends on what you’re trying to accomplish by taking one. Most experts agree that a 20-30 minute nap is best for enhancing alertness, improving concentration, and boosting mood. This would be considered a “power nap.” It is important to know that if you find yourself dreaming in this short nap period, it is a sign of serious sleep deprivation.
A one-hour nap also has benefits. This length nap generally helps with memory. But you must give yourself 15 minutes upon waking to see the full benefit. Otherwise, you will still have some grogginess.
A 90-minute nap usually involves a full cycle of sleep. This means you’ll enter into the REM sleep stage. This type of nap helps with clearing the mind, boosting creativity, emotional memory, and helping you recover sleep lost overnight. A University of California Berkeley study found that taking a 90-minute nap before an exam boosted the test results of the students involved. Those who took this length nap had better recall abilities while taking the exam.
As for where the best place to take a nap is and what type of nap apparel you should wear, the answer is simple. Sleep in a comfortable. quiet spot in comfortable clothes. Read on for more napping tips.
Night Owls and Early Birds
I am not nor have ever been an early bird. But if you are, you need to schedule your naps differently than your night owls friends. Night owls should typically nap around 3 pm while early birds benefit from an earlier nap at around 1 pm. Regardless of your sleep pattern, you should never nap after 4 pm as it can interfere with you nightly rest.
Are you reading this after March 12 and have discovered you missed National Napping Day? No worries. You can still find some time and take a nap. Here are some napping tips to get you started.
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Avoid caffeine and sugar before you take your nap
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Don’t nap too late in the day
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Find a quiet place where noises won’t disturb you
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Turn off the lights, draw the shades, and/or wear a sleep mask to block out the light
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Your body will cool while you nap, so use a light blanket
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Set an alarm so you don’t over sleep and wake up groggy
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Limit you nap to 20-30 minutes if you want an energy boost
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Don’t feel guilty or lazy. Napping is good for you and your productivity!
I found a few items on Amazon that might help you in your pursuit of the ideal nap. I am an Amazon Affiliate which means that I may earn a small commission if you choose to make a purchase using the links provided. It will not cost you extra. See my disclosure page for details.
My Favorite Sleep Mask
I use this one personally. I deal with migraines on a regular basis and this mask helps me with the light symptoms. It is adjustable and comfortable. It’s made of silk and only costs about $10.
Every Napper Needs a Blanket
My favorite nap blanket is a homemade quilt. But it’s too heavy for spring and summer naps, so I use a lightweight fleece throw when I need a lighter blanket. I like this one. It’s under $20 and has very positive reviews on Amazon. It also comes in lots of great colors.
Noise Machine for Better Sleep
I have a good friend who can’t sleep without her fan on. She needs the white noise. This noise machine is highly rated and under $20. It has a timer or can go all night and has multiple power sources. It also has 24 different sound options.
If you find you’re dragging after DST changes, try scheduling a nap in the afternoon. Make sure you stick to a regular bedtime and avoid screen time in the hour or so before you go to bed. Have fun celebrating National Napping Day!
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