Key Takeaways: #
- Humans may be naturally predisposed to biphasic sleep patterns with one long sleep at night and a shorter nap during the day.
- Afternoon drowsiness is a biological phenomenon, not just due to a heavy lunch.
- Napping can have benefits for both the brain and body, but long naps or naps late in the day can disrupt nighttime sleep.
Biphasic Sleep: A Natural Human Pattern? #
- Monophasic sleep: The standard practice of getting all your sleep in one long stretch at night.
- Biphasic sleep: Involves a long sleep at night and a shorter nap during the day.
- Afternoon drowsiness: A preprogrammed drop in brain alertness, typically between 1-4 pm, suggesting a biological predisposition towards a nap.
- Siesta cultures: Many cultures around the world have traditionally incorporated daytime naps.
The Benefits and Drawbacks of Napping #
- Benefits of napping: Can improve brain function and improve overall well-being.
- Drawbacks of long or late afternoon naps: Can make it harder to fall asleep and stay asleep at night.
"Long naps in the afternoon or in the early evening can just take the edge off your sleepiness. It's a little bit like snacking before your main meal."
Napping for Optimal Sleep #
- If you struggle with sleep: Avoid daytime naps to build up healthy sleepiness and improve nighttime sleep quality.
- If you don't struggle with sleep: Short, 20-minute naps taken early in the day can be beneficial.
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