8 Scientific Benefits of Napping

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Even on the best of days, life can be exhausting. If you find your energy flagging in the middle of the day, you might like to know that 34 percent of Americans nap. Napping is a healthy way to restore the deficits of sleep deprivation. Whether you bow down to the ritual of a mid-afternoon siesta or never stop to snooze, you may think twice about the power of napping after reading about these eight benefits—just in time for National Nappy Day.

1. Napping can boost your immune system.

Sleep deprivation—particularly repeated, chronic lack of sleep—takes a toll on your neuroendocrine and immune functions by increasing inflammatory molecules known as cytokines, as well as stress hormones like cortisol and norepinephrine. A 2015 study in the Journal of Clinical Endocrinology & Metabolism took 11 healthy young men and restricted them to a night of only two hours of sleep. Blood and urine tests measured higher cytokines and levels of norepinephrine in both groups after sleep deprivation. The following day, one group was given two half-hour naps, while the control group did not have any naps. Blood and urine samples of those who napped showed that their cytokines and norepinephrine levels had returned to normal, as though they had never lost a night of sleep.

2. A nap can improve night alertness.

For people who work at night, or through the night, several studies have shown that naps from between 30 minutes and four hours long that are taken in advance of the shift—what's known as a "prophylactic nap"—improve performance and alertness. These naps can also improve nighttime driving alertness on the way home from the shift. However, most of these studies also include the administration of caffeine, which likely contributed. Yet a 1995 study in Sleep, which compared naps and caffeine, found that "naps, in general, provided longer and less graded changes in performance, mood and alertness than did caffeine, which displayed peak effectiveness and loss of effect within about six hours."

3. Naps + caffeine are a one-two punch against sleepiness. Just ask a surgeon!

Surgeons must often perform continuous surgery for hours longer than the average person would ever have to persist at a task. A 1994 study in the journal Ergonomics found that naps were indeed effective at keeping surgeons who had to remain awake for 24 hours alert, but only when caffeine was administered, too. Neither naps or caffeine alone were sufficient.

4. Frequent naps can improve daytime alertness.

Daytime napping also appears to improve mental alertness and performance, according to a number of laboratory studies. However, researchers found that shorter naps were more effective than longer ones. The most effective time of them all was 10 minutes, which produced the best outcomes in all sleep measures including "subjective sleepiness, fatigue, vigor, and cognitive performance." A 30-minute nap could produce the same effects but brought about "a period of impaired alertness."

5. Naps can help you learn new skills.

If you want to get better at learning a new skill, you might want to take more frequent naps. A 2006 study in Biological Physiology broke participants into two groups: those who napped frequently and those who napped sporadically. Each group was given a nap before a reading task. Habitual nappers—people who reported napping frequently—did better on the reading and retention task. Researchers determined that the brains of habitual nappers consolidated motor learning better, which is part of the process of learning a new skill.

6. Napping can improve your physical stamina.

It turns out that napping is not only just good for mental processes, but has a positive impact on physical stamina and performance as well. A 2007 study in the Journal of Sports Sciences put 10 healthy men through a series of sprints before and after a 30-minute, post-lunch nap. Sprint times improved after the naps, suggesting to the researchers that a post-lunch nap "improves alertness and aspects of mental and physical performance following partial sleep loss." They suggest that napping may be an important part of the regimens of athletes who are undergoing restricted sleep during training or competition.

7. Want to improve your memory? Take a nap!

One of the many functions of regular nighttime sleep is to consolidate memory. A 2010 study in Neurobiology of Learning and Memory set out to see whether daytime naps also improve memory processes, particularly associative memory (the ability to make connections between unrelated objects). Thirty-one healthy participants were given a learning task at 12 p.m. to memorize two sets of face-object photograph pairs. The objects in each pair occurred in both sets but were paired with different faces. Participants were broken into two groups: those who had a 90-minute daytime nap or those who did not. At 4:30 p.m., participants who napped showed notably better retention of associative memory.

8. A 90-minute nap is as good as a full night's sleep for perceptual learning.

Previous research demonstrated that people perform better on a visual texture-distinguishing task after a night of sleep than they do immediately after learning it. A 2003 study in Nature Neuroscience found that people performed just as well on the test after a 60- to 90-minute nap as they did after a full night of slumber.

"What's amazing is that in a 90-minute nap, you can get the same [learning] benefits as an eight-hour sleep period," lead author Sarah Mednick said in an interview with the American Psychological Association. "The nap is having an additive benefit on top of a good night of sleep."

This article originally ran in 2017.

Nike Is Releasing a Durable Slip-On Sneaker Designed for Medical Professionals

monkeybusinessimages/iStock via Getty Images
monkeybusinessimages/iStock via Getty Images

Nike is known for releasing footwear that covers just about every activity under the moon—impact-absorbing running shoes, sleek soccer cleats, snazzy fashion statements, and so much more. Now, they’ve developed a sneaker for nurses, doctors, and other medical professionals who spend long shifts on their feet.

According to a press release, Nike sent designers to the OHSU Doernbecher Children’s Hospital in Portland, Oregon, where they learned from healthcare providers exactly what their jobs entail. Then, they used their findings to create the Nike Air Zoom Pulse, a “traditional clog made athletic.”

nike air zoom pulse
Nike

If you’ve ever gone sightseeing in a new city or even just taken a longer-than-expected afternoon stroll, you might have experienced firsthand that even your most comfortable walking shoes stop being so comfortable after a few miles of non-stop action—and nurses experience that type of exercise every time they go to work. During a regular 12-hour shift, a nurse might walk between four and five miles and sit for less than an hour. To account for that, the Nike Air Zoom Pulse features a full-rubber outsole, a flexible drop-in midsole, arch support, and a “heel fit so secure [that] it feels like a soft, snug hug.”

nike air zoom pulse
Nike

Since healthcare professionals also need a shoe durable enough to withstand spills of any kind, Nike coated the top of the Air Zoom Pulse with a polyurethane layer that’s easy to wipe down. It’s also a laceless slip-on, so people won’t have to worry about tripping on untied laces—and they’ll also be able to slip their shoes off for a quick nap in the staff room.

nike air zoom pulse
Nike

Six patients at the OHSU Doernbecher Children’s Hospital have contributed vibrant, colorful designs for the Air Zoom Pulse, which Nike will release for online orders (in versions that include its own colorways) starting December 7.

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9 Facts About Narcolepsy

Korrawin/iStock via Getty Images
Korrawin/iStock via Getty Images

Everyone experiences occasional daytime sleepiness, but just a small fraction of the population knows what it’s like to have narcolepsy. The disorder is defined by persistent drowsiness throughout the day, and in some cases, sleep paralysis, hallucinations, and the sudden loss of muscle control known as cataplexy. Having narcolepsy can make doing everyday activities difficult or dangerous for patients, but unlike some chronic conditions, it’s also easy to diagnose and treat. Here are some facts you should know about the condition.

1. There are two types of narcolepsy.

If everything you know about narcolepsy comes from movies and TV, you may think of it as the disease that causes people to go limp without warning. Sudden loss of muscle control is called cataplexy, and it’s the defining symptom of type 1 narcolepsy. Type 2 narcolepsy, on the other hand, is mainly characterized by fatigue. Losing motor function while awake isn’t a problem for those with type 2.

2. Type 1 narcolepsy stems from a chemical deficiency.

Almost every patient with type 1 narcolepsy has low levels of hypocretin. Hypocretin is a neurochemical that regulates the wake-sleep cycle. When there isn’t enough of this chemical in the brain, people have trouble staying conscious and alert throughout the day. Most people with the second, less severe type of narcolepsy have normal hypocretin levels, with about a third of them producing low or undetectable amounts. Type 2 narcoplepsy has been studied far less than type 1 of the disorder, and scientists are still figuring out what causes it.

3. The exact causes of narcolepsy aren’t always clear.

So why do some people’s brains produce less hypocretin than others? That part has been hard for scientists to figure out. One possible explanation is that certain autoimmune disorders cause the body to attack the healthy brain cells that make this chemical. This disorder can be the result of genetic and environmental factors. Although people with narcolepsy rarely pass it down to their offspring (this happens less than 1 percent of the time), the sleep condition does occasionally crop up in family clusters, suggesting there is sometimes a genetic component at play. Head trauma that impacts the area of the brain responsible for governing sleep can also lead to narcolepsy in rare cases.

4. There are tests to diagnose narcolepsy.

If patients believe they might have narcolepsy, their doctors might ask them to detail their sleep history and keep a record of their sleep habits. There are also a few tests potential narcoleptics can take to determine if they have the condition. During a polysomnography test, patients spend the night at a medical facility with electrodes attached to their heads to monitor their breathing, eye movement, and brain activity. A multiple sleep latency test is similar, except it gauges how long it takes patients to fall asleep during the day.

5. Strong emotions can trigger cataplexy.

Cataplectic spells can sometimes be predicted by triggers. In some patients, feeling strong emotions—whether they’re crying, laughing, angry, or stressed—is all it takes for them to lose muscle control. These triggers vary from patient to patient, and they can even affect the same person randomly. Some people deal with them by avoiding certain situations and closing themselves off emotionally, which can disrupt their social lives.

6. Narcolepsy can make sleep terrifying.

Narcoleptics don’t just worry about their disorder during their waking hours. When they’re trying to fall asleep at night or wake up in the morning, narcolepsy can complicate things. One symptom is experiencing vivid, dream-like hallucinations while transitioning in or out of consciousness. These visions are often scary and may involve an intruder in the room with the sleeper. If they happen as the patient falls asleep, the hallucinations are called hypnagogic, and if they occur as they wake up, they’re hypnopompic.

A related symptom is sleep paralysis. This happens when a person’s brain cuts off muscle control of their body before they’re fully asleep or as they’re waking up. This combined with hypnagogic or hypnopompic nightmares can cause frightening experiences that are sometimes confused for real encounters.

7. Narcoleptics sometimes do activities half-asleep.

To outside observers, narcolepsy is sometimes hard to spot. A narcoleptic patient overcome by sleepiness won’t necessarily pass out in the middle of what they’re doing. Some act out “automatic behavior,” which means they continue with their actions—whether that’s walking, driving, or typing—with limited consciousness. This can cause poor performance at work or school, and in worst case scenarios, accidents while driving a car or operating machinery.

8. Harriet Tubman may have had narcolepsy.

One of the most famous likely narcoleptics in history is Harriet Tubman. The African American abolitionist was known to suffer from what were probably sudden narcoleptic episodes. The condition may have stemmed from the severe head trauma she sustained when a slave master threw an iron at another slave and hit her instead. The injury left her with permanent brain damage: In addition to narcolepsy, she also experienced chronic seizures and migraines throughout her life.

9. Medications and lifestyle changes are common narcolepsy treatments.

Though there’s no way to cure narcolepsy completely, there are many treatment options available. Taking medication is one of the most common ways to manage the disorder. Stimulants such as modafinil and armodafinil can be used to combat mild sleepiness, while amphetamines are often prescribed for more severe forms of fatigue. For hallucinations and sleep paralysis, selective serotonin reuptake inhibitors and serotonin and norepinephrine reuptake inhibitors—drugs that suppress REM sleep—can help.

As an alternative or supplementary treatment to medications, doctors may recommend lifestyle changes. Sticking to a sleep schedule, exercising regularly, avoiding nicotine and alcohol, and taking naps during the day can all reduce the symptoms of narcolepsy.

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