Can napping compensate for nighttime sleep loss?

Despite their short-term advantages, naps do not adequately compensate for lost sleep that occurs during nighttime hours. Sleep pressure. The buildup of adenosine in the brain causes sleep pressure to increase while awake. A night's sleep completely clears the brain of adenosine. A nap removes only some of it. That means you will have less sleep pressure to enter into a phase of deep restorative sleep later on. I have seen clients develop long-term insomnia from nap-taking.

Short naps of less than 20 minutes are of little value. They offer only shallow alertness instead of gradual recovery, entering the deeper stages of sleep, which might lead to a considerable breakdown of adenosine. My recommendation is that power naps be scheduled before 2 P.M. and that alarms be set to curtail drowsiness on awakening. Longer naps tend to progress to the deeper stages of sleep. This results in an initial feeling of drowsiness and resultant fragmentation of nighttime sleep.

Nighttime sleep is irreplaceable. It accomplishes 5-6 full sleep cycles. Sleep cycles involve the processing of memories and the repair of tissues. Naps accomplish only 1 - 2 partial cycles. People who are chronic nappers can be seen with 25% less deep sleep. Their relative sleep efficiency scores are consistently lower in studies reviewed (including those published).

Try alternatives for daytime fatigue. Try to get morning sunlight for 15 minutes. This will naturally regulate cortisol. Walk for 5 minutes every 2 hours. Hydrate with electrolyte-rich beverages. These are options that I provide to my clients, which help them maintain their energy throughout the day without sacrificing the quality of their sleep at night.

Read the full article: 10 Science-Backed Ways to Fall Asleep Faster