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Power Naps: I Need 2 Hours Instead of 20 Minutes, But Research Suggests Otherwise
Updated: September 14, 2020
Originally Published: March 1, 2018
A few years back, I compiled a list of what dads genuinely wish for on Father’s Day. Among my top four desires? A nap, which I might have even ranked higher than intimacy. There’s something about parenting that drains your energy, and sleep often feels like a luxury. There’s always a little one needing a drink, throwing a tantrum, or waking up because their sock slipped off during the night.
If you’re anything like me, the thought of a power nap sounds appealing, but actually falling asleep for just 10 to 20 minutes seems nearly impossible. Honestly, I’d prefer a two-hour snooze; it takes me at least 20 minutes just to drift off.
However, if you belong to that select group of fortunate individuals who can nod off instantly and awaken rejuvenated, there are notable benefits to power napping. But first, let’s clarify what constitutes a power nap. As explained by Dr. Lisa Reynolds, a sleep researcher at the University of Washington, a power nap is “a brief sleep session typically occurring in the afternoon (ideally between 1:00 PM and 4:00 PM) lasting anywhere from 10 to 30 minutes.”
Of course, these guidelines aren’t set in stone. If you’ve been awake with your energetic toddler since dawn, a quick 20-minute nap at noon will still count as a power nap.
So, what advantages does a quick snooze on the couch while your little one is glued to a cartoon provide? According to a 2008 study published in The Journal of Sleep Research, brief sleep episodes can significantly enhance long-term memory, especially when it comes to recalling facts and knowledge. So, the next time you’re helping your child with homework and can’t remember the year Columbus landed in America, you can say, “Hang on, I need a power nap.”
While this may sound humorous, the reality is, like many parents, I’m always on the lookout for any excuse to catch some Z’s. The fact that I haven’t been able to nap might explain why I’ve mislaid my wallet for the past three days. Beyond boosting memory, naps can also have a positive impact on your health. An article on Io9 compiled an impressive list of benefits linked to napping, including lower blood pressure, reduced obesity (definitely not a favorite topic for personal trainers!), and increased energy and productivity during the day.
Moreover, the benefits of power naps extend to our children’s growth as well. Research indicates that naps post-age two are quite advantageous. I can’t help but recall the last time my three-year-old napped; I was up late that night with her bouncing around like a hyperactive squirrel. I’d rather endure a minor inconvenience than deal with that again!
Science, however, suggests that allowing young children to nap during the day is beneficial for their development. A 2013 study published in The Proceedings of the National Academy of Sciences found that nap time in classrooms enhances memory and learning in preschoolers. These findings stand in stark contrast to the trend of some preschools eliminating naps to accommodate a more extensive curriculum.
If you’re feeling exhausted just from reading this, you’re certainly not alone. And if you’ve ever dozed off unexpectedly as a parent, know that you’re not alone in that either. Don’t feel guilty about it; you’re actually doing something beneficial for your health and cognitive function. And when your child manages to sneak in a nap during the day, appreciate it—it’s good for their overall development. Just be cautious about letting them nap too long, or you may find yourself chasing after a lively toddler all evening!
Last summer, while attending my son’s soccer game, I was running on little sleep due to our youngest being unwell. I slipped into our van during warm-ups and inadvertently fell asleep, only to wake up to half the game already played. My son confronted me, saying, “Dad! I can’t believe you slept during my game!” I didn’t have a solid excuse, but I apologized nonetheless.
Next time, however, I might explain to him that I was taking care of my memory and health. He probably won’t care, but at least it might bring me some comfort. For further information on family health and well-being, check out this insightful post on home insemination. Additionally, for those interested in parental health, this source covers fertility boosters for men, while this article offers excellent insights into pregnancy and home insemination.
In summary, while power naps may seem too brief for tired parents, they offer considerable benefits for both memory and general health. Embracing the art of the power nap might just make all the difference in your parenting journey.