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Sleep – The Ultimate Repair Tool

You are here: Home / Health & Wellness / Sleep – The Ultimate Repair Tool
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September 30, 2013 by Jimson Lee 1 Comment

Have you ever wondered why newborns up to age one take two naps a day, along with their nightly/nocturnal sleep?

Then by 18 months (give or take a few months) they cut down to a single nap?

Finally, by age 4 or 5 when they get ready for school or pre-school, naps are totally cut from the daily routing?  (I’m sure parents know how cranky they get by 5pm!)

I don’t know about the rest of you, but I love the mid-day nap, especially after a big lunch, and when the weather is too hot to do anything from 2 until 5pm (at least in Rome).  Of course, wine, pasta and a full belly at lunch are ingredients for crashing!

There are hundreds of studies showing the average North American is sleep deprived.  Instead of 7.5 or 9 hours of sleep (I believe multiples of 90 min REM cycles), we sleep 6 or 7 hours.  Or less.  And that means being susceptible to:

  • Obesity and heart disease
  • Increased blood sugar levels and diabetes
  • Poor bone and muscle growth, as well as impaired injury healing
  • Increased sickness and infections
  • Increased body temperature
  • Depression
  • Decision making ability
  • irritability and crankiness
  • other reasons?

Basically, what I am trying to say is, if you CAN’T sleep 7.5 or 9 hours a night, then take a mid-day nap.

The question is, how long?

I’ve heard short “cat naps” from 10-15 long are best.

Personally, I like taking full REM cycle of a 90 min nap (give or take 30 min, it depends)

Below is an infographic from lifehacker.com showing the different benefits of 10-20, 30, 60, and 90 minute naps.

The other theory is where do you nap?  On a sofa with your regular clothes on?  Or back in bed with less clothes?

Of course, those with regular working jobs might find this a challenge!

how long to nap

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Jimson Lee

Jimson Lee

Coach & Founder at SpeedEndurance.com
I am a Masters Athlete and Coach currently based in London UK. My other projects include the Bud Winter Foundation, writer for the IAAF New Studies in Athletics Journal (NSA) and a member of the Track & Field Writers of America.
Jimson Lee

@speedendurance

Jimson Lee
Jimson Lee
Jimson Lee

Jimson Lee

Jimson Lee

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Jimson Lee
READ  Stretching: More on Static, Dynamic, Active Isolated and Resistance Stretching

Category iconHealth & Wellness,  Injury Prevention,  Life & Culture,  Recovery

About Jimson Lee

I am a Masters Athlete and Coach currently based in London UK. My other projects include the Bud Winter Foundation, writer for the IAAF New Studies in Athletics Journal (NSA) and a member of the Track & Field Writers of America.

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Comments

  1. Paul Hoffman says

    September 30, 2013 at 3:21 pm

    I’m a life-long member of this club!!

    Reply

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