Dont be lazy, find time to rest
By Elliot Chan, Opinions Editor

The current state of naps
Stesta: the Spanish word for a rest or nap, normally taking place after lunch
in the early afternoon.

The daily ritual travelled across the globe generations ago, and is
practiced in most Latin countries, including Philippines, Ecuador, and
other tropical and subtropical nations. Often attributed to the warm
climate, countries that engage in siestas don’t have standard North
American nine to five working hours, because it’s simply too hot.

In Spain, a normal working day starts at 9 a.m. and ends at 8
p-m. with a three-hour siesta period in between. During that time,
shops and offices shut down—at least, that was the custom until
2008, when the country found itself in debt. Due to recession and an
unstable economy, most Spaniards no longer partake in the routine
nap, for fear of lost profit. So, like large families, maiden names, and
circumcision, siestas are another dying tradition.

Meanwhile, the North American workaholic mentality is
growing strong. Competition is stiff in every aspect of life. Students
and employees alike are becoming sleep-deprived due to increasing
workload, stress, and anxiety.

The 2013 Sleep in America Polls conducted by the National
Sleep Foundation reported that 40 per cent of those polled have less
than seven hours of sleep nightly, and those that get eight hours are
severely dropping. With 30 per cent saying they have less sleep than
needed, and five per cent saying they never have a good night's
sleep, it’s clear sleep-deprivation is becoming problematic, if not an
epidemic. It’s not news that being well-rested is important, but how
can we stop the habitual bitching and finally get some rest?

The benefits of naps

First and foremost, a quality nap doesn’t make up for an insufficient
or poor night of sleep. At its best, napping can spark alertness,
improve cognitive thinking, alter mood, and enhance performance.

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As monophasic sleepers, humans have one period of wakefulness
and one period of sleep during the course of a day, unlike the more
than 85 per cent of mammals which are polyphasic sleepers and sleep
for short intervals throughout the day.

Although a short nap can’t replace REM sleep, a study by NASA
on tired military pilots and astronauts showed that a 40-minute nap
can improve performance by 34 per cent and alertness by 100 per
cent. Naps that are accompanied by dreams are often a sign of sleep-
deprivation and over-exhaustion.

Napping is often associated with laziness, unhealthiness, and a
lack of motivation, but this is not the case. Moderate napping will
help both the inactive and the ambitious sustain mental and physical
stamina. If napping is the only thing you accomplish today, consider
it a little vacation, not an admission of defeat.

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The art of napping

Sleep inertia is one of the main detriments of midday naps: coming
out of a slumber at 5 p.m. feeling groggy and disoriented isn’t
uncommon, and many who choose to nap over-indulge, leading to
counterproductive results.

In a study conducted by the research journal Sleep, examiners
tested different napping durations and concluded that the most
beneficial length is 10 to 20 minutes. These catnaps can give a boost
of energy and help with cognitive performance. However, studies
have shown that an hour-long nap is more beneficial to cognitive
memory—such as recalling facts, places, and faces—even though it
might cause grogginess at first.

There are three main types of naps: planned naps, emergency
naps, and habitual naps; from there they branch off into
subcategories, catering to the sleeper’s needs.

Planned naps include power naps, catnaps, and caffeine naps,
appealing to students or business professionals who just need a
little pick-me-up during the latter part of the day. Also known as
preparatory napping, planned naps are taken before the sleeper is
even tired. This technique works best for those who know that they'll
be up later than usual. In addition, planned naps can relieve stress,