Sleep expert Andrew Holmes said how different types of naps affect sleep schedules and quality during a segment at the CTV News studio.
Understanding the mechanics of napping is critical as many adults struggle to meet basic sleep requirements. Strategic resting can either supplement a lack of nighttime sleep or inadvertently disrupt the body's internal clock.
According to data, approximately 35% [1] of adults report getting less than the recommended amount of sleep. For most adults, seven hours [2] of undisturbed sleep is the recommended baseline for maintaining health.
Holmes said that the length and timing of a nap determine its impact on the day. While some experts suggest that naps can destroy nighttime sleep and lead to poorer quality, others argue that strategic napping provides significant health benefits. The key lies in the duration of the rest, as short power naps generally avoid the grogginess associated with deeper sleep stages.
Choosing the right nap depends on the individual's specific needs for the day. A brief nap can restore alertness without interfering with the ability to fall asleep at night. Conversely, longer naps may lead to sleep inertia, the feeling of disorientation upon waking, which can negatively affect productivity.
Holmes said that the timing of these rests is as important as the duration. Napping too late in the afternoon can reduce the sleep pressure required to initiate a deep sleep cycle during the night. By managing these variables, individuals can use napping as a tool to improve their overall sleep health rather than a replacement for a full night of rest.
“Approximately 35% of adults report getting less than the recommended amount of sleep.”
The tension between napping as a health benefit and a sleep disruptor highlights the complexity of circadian rhythms. While short, strategic naps can mitigate the effects of sleep deprivation for the third of the adult population missing their sleep targets, they are not a substitute for the recommended seven-hour baseline. The effectiveness of a nap is dependent on the timing and the depth of sleep reached, meaning a standardized 'one size fits all' approach to napping is biologically ineffective.
