In situations where you have to stay awake and work overnight for 16 hours, like during night shifts or if you're a new parent, taking strategic naps can help fight off drowsiness and stay alert.
Recent research suggests that scheduling two nap sessions works better than a single long nap.
Here's what the study found.
Nap Combination
Taking a 90-minute nap followed by a quick 30-minute nap later is the best strategy for staying alert during a long night shift.
This combination helps maintain your overall performance and reduces fatigue, which can be valuable for jobs that require early morning efficiency and safety.
Single vs. Split Naps
A single 120-minute nap may lead to increased drowsiness as the night goes on, but the two-nap approach keeps you more alert until later into the shift.
Timing Matters
The timing of your naps is crucial. The later you take your nap, the more effective it is at keeping you awake.
However, if you delay it too much, it can interfere with your focus.
Duration Matters
Taking a nap of 30 minutes or less can help boost your alertness and energy levels without causing too much grogginess.
Sleep Quality
Make sure you're able to fall asleep during your nap.
If you struggle to fall asleep during your 90-minute nap, it might affect your cognitive performance.
Conclusion
These findings are not only beneficial for night shift workers but can also help new parents minimize sleep deprivation fatigue.
Remember that the ideal nap length and timing may vary for different people and situations, so it's important to find what works best for you.
