Rest Hacks: Naps versus Sleep

Dear Y.O.U.,

I trust this letter meets you whole and hearty. I had planned to write you something personal today but I remembered that I received a question from last week's letter on REST, from an ardent reader of F.I.T Letters about the difference between sleep and naps—a topic that resonates with many of us navigating hectic days and stolen moments of rest. Whether you are juggling work, family, or personal projects, finding time for proper rest can be a challenge. But, knowing how different forms of rest impact your health can make all the difference. So, let’s get into it.

Sleep and Naps: What’s the connection?

Sleep is the body’s essential mechanism for recovery, healing, and resetting. We already know that sleep is not just about resting—sleep consists of several stages, including light sleep, deep sleep, and REM (rapid eye movement) sleep, we will talk about that shortly. Each stage plays a critical role in cognitive function, physical repair, and emotional regulation. In short, sleep is the cornerstone of holistic health.

Naps, on the other hand, are shorter periods of rest, typically lasting between 10 and 30 minutes. While naps do not allow the body to cycle through all the stages of sleep, they can be incredibly effective in boosting alertness and energy. However, naps should not be mistaken for a replacement for a full night’s rest. They are more like a quick charge, not a full recharge.

Dr. Michael Grandner, director of the Sleep and Health Research Program at the University of Arizona, points out, “A power nap, between 15 and 45 minutes, can improve memory and reduce fatigue for the rest of the day. If you are otherwise well-rested, that kind of nap can boost performance pretty well”. However, the long-term effects of frequent napping are still debated.

For example, a 2019 study published in Heart followed the napping habits of nearly 3,500 people over five years. The study found that individuals who napped once or twice a week were 48% less likely to experience a cardiovascular event compared to those who didn’t nap. On the other hand, a 2015 meta-analysis in the journal Sleep indicated that people who napped for an hour or more per day had 1.82 times the rate of cardiovascular disease compared to those who didn’t nap.

Dr. Clete Kushida from Stanford University also adds, “We do not know enough about the association of naps with either optimal health or disease risk, especially cardiovascular disease. More research needs to be conducted to understand these effects”.

Naps and sleep are closely connected as they both serve the essential function of helping the body and mind recover, but they do so in different ways.

The connection between naps and sleep lies in their shared role in maintaining overall health. Naps can help fill in gaps when a full night’s sleep isn’t possible, but they shouldn’t replace consistent, high-quality nighttime rest. Both are necessary for optimal cognitive and physical functioning, but sleep is the cornerstone of long-term health, while naps act as a supplementary boost.

What's the difference?

The key difference between naps and sleep lies in their timing and purpose. Naps are shorter bursts of rest, typically lasting 10 to 30 minutes, designed to give you a quick recharge during the day, especially in the afternoon.?

Sleep, on the other hand, is a longer, deeper state of rest, usually lasting several hours at night, allowing your body and mind to reset and restore. While naps offer a brief respite, night time sleep is essential for complete recovery and overall well-being.

Here's where naps generally fit into the sleep cycle:

Naps typically fall within the earlier stages of sleep and don't usually progress into the deeper, more restorative stages.?

1. Stage 1 (Light Sleep): Most naps begin with this stage. It’s a very light form of sleep where you can be easily awakened. This stage lasts for about 5 to 10 minutes.

2. Stage 2 (Deeper Light Sleep): During a nap, if it lasts around 20-30 minutes, you may enter Stage 2. This is still considered light sleep, but your brain activity slows down, and your body starts to relax more. Napping in this stage can improve alertness and performance upon waking.

3. Stages 3 & 4 (Deep Sleep): Most naps don’t usually last long enough to enter these stages. Deep sleep is critical for physical repair and immune system function. If a nap lasts too long and enters these stages, you might wake up feeling groggy, a state known as sleep inertia.

4. REM Sleep: While REM sleep usually occurs after 90 minutes of sleep, it's rare to enter this stage during a short nap. However, some people may briefly experience it during longer naps (over an hour). REM is crucial for cognitive functions like memory and emotional regulation.

Sleep Quality is Key

Whether it is sleep or naps, the quality of rest is paramount. It is not just about quantity—quality sleep involves uninterrupted cycles through various sleep stages, especially deep sleep and REM sleep. Deep sleep helps your body repair tissues and build muscle, while REM sleep is critical for mental functions such as memory consolidation and emotional processing.

As Grandner aptly puts it, “We live in a culture that doesn't necessarily value sleep. We need to stop talking about it as unproductive time and stop admiring people who brag about how little sleep they think they need. The scientific evidence is there—sleep is a foundational part of our biology, like diet and physical activity. We need to take care of it”.

Can you break your sleep into two?

Here’s where understanding (remember this is where you get to personalize your experience to your lifestyle and preference) becomes even more critical. Some people naturally break their sleep into two chunks. This practice, known as biphasic or polyphasic sleep, was common before the advent of electricity when people would go to bed early, wake for a few hours in the middle of the night, and then sleep again until dawn. There is ongoing debate about whether this sleep pattern is effective in modern times. Research suggests that while it may work for some individuals, consistently fragmented sleep can affect overall sleep quality.?

According to a study by the National Institutes of Health, split sleep might reduce the time spent in the deeper stages of sleep that are crucial for restoration. On the other hand, some polyphasic sleep advocates argue that if done correctly, it can help certain people feel more refreshed by allowing the body to complete multiple sleep cycles. If you find that breaking your sleep into two parts suits your lifestyle, ensure that both periods include enough time for you to reach those deeper stages of sleep. Pay attention to how you feel—if you’re experiencing cognitive fog or physical fatigue, you may need to revert to a more traditional sleep pattern.?

Wisdom when you can't seem to get enough sleep?

If you experience trouble sleeping, here is a list of professionals who help individuals improve their sleep, depending on the underlying issues causing sleep problems.?

1. Sleep Specialists (often a Neurologist or Pulmonologist): - These medical doctors are trained to diagnose and treat sleep disorders like sleep apnea, insomnia, restless leg syndrome, and narcolepsy. They often work in sleep clinics and may recommend sleep studies (polysomnography) to better understand your sleep patterns.

2. Sleep Psychologists or Behavioral Sleep Medicine Specialists: - These professionals use cognitive-behavioral therapy for insomnia (CBT-I) and other techniques to address the psychological aspects of sleep problems, such as anxiety, stress, and poor sleep habits.

3. General Practitioners (GPs) or Family Physicians: - A GP can offer initial advice and treatment for common sleep issues, provide referrals to specialists, or suggest over-the-counter medications if necessary.

4. Neurologists: - Since sleep disorders often involve brain function, neurologists can help diagnose and treat sleep-related neurological conditions, such as narcolepsy or sleep disorders caused by other neurological conditions.?

5. Pulmonologists: - Pulmonologists specialize in lung and respiratory conditions and are often involved in diagnosing and treating sleep apnea or other sleep-breathing disorders.?

6. Dietitians or Nutritionists: - These professionals can help address dietary factors that affect sleep, such as caffeine intake, eating patterns, and nutrient deficiencies that may impair sleep quality.?

7. Lifestyle or Health Coaches: - These professionals can offer guidance on improving sleep hygiene through habits and routines, including exercise, stress management, and environmental factors that affect sleep.

8. Mental Health Professionals (Psychiatrists, Psychologists, or Therapists): - Since mental health conditions like anxiety, depression, and PTSD can affect sleep, these professionals can provide treatments that address both mental health and sleep problems.

Each professional may approach sleep from a different angle, so it's important to choose based on the nature of your sleep issues.?

Remember, rest isn't just about sleep. Active recovery, such as light yoga or walking, and mental downtime—taking breaks from work and digital devices—are vital for maintaining physical and mental health. These forms of rest allow your body and mind to recharge and function more effectively.

By prioritizing high-quality sleep, regular naps (when needed), and holistic forms of rest, you’re not only giving your body the chance to recover but also enhancing your productivity, mood, and overall well-being.

So, are you getting enough rest?

I hope this edition of F.I.T Letters helps you understand rest more deeply and inspires you to give yourself permission to prioritize it.

Rest isn’t a luxury—it's essential for your health.

Stay F.I.T.,

Esta