As the year winds down, notice how your social calendar picks up with get-togethers that expect your presence. From family reunions and office parties to late-night gatherings to dawn masses (Simbang Gabi to count down to Christmas and the New Year), the holidays are practically whole-day affairs.
Trust a power nap to get you through this busy season when routines surely have changed.Time and again, experts have hailed minutes of restful sleep for their numerous health benefits.They increase your ability to concentrate, improve your mood and reaction time, relax you, and reduce feelings of fatigue, among other perks. Who needs naps? “Those who really need to nap are the extremes of age—children and adults,” says Rosalina Espiritu-Picar, MD, a Sleep Medicine Specialist at Makati Medical Center (MakatiMed).
Changes in the body explain why these two (2) age groups have much to gain from naps—all year round. Kids are still growing physically and mentally and need anywhere from 10 to 13 hours of sleep, depending on their age. For seniors, the gradual degeneration of the brain affects their ability to sleep, prompting them to sleep less or wake up easily, even to mild disturbances.
Busy adults who start the day early for Christmas prep or need to stay up late this merry season may also benefit from getting a power nap.“How do you know if you’re getting enough sleep is by the amount of alertness or wakefulness you have during the day,” shares Dr. Espiritu-Picar, while pointing out that the ideal sleep requirement falls between seven (7) to nine (9) hours for adults. “If you find yourself reaching for
more cups of coffee than usual or you’re falling asleep in a meeting while driving or in traffic, then that means you’re not sleeping enough.”
Not to mention, the lack of quality sleep can also easily increase negative moods—easily turning you into a Grinch. That’s why naps are great this season: to energize and refresh you after an all-nighter or after a bad night’s sleep (and save your Christmas spirit, too).
Timing is everything
A nap works best if you do it at the right time. “The best time to take a nap is eight hours after you wake up,” recommends Dr. Espiritu-Picar. “So, if you sleep from 10 pm to 6 am, you’ll likely feel sleepy around 1 pm to 2 pm, which is right after lunch. That’s the best time for a nap.”
Naps work against you if you take them too late. If you fought off the urge to sleep at 1 pm, but eventually gave in at 5 pm—what happens then? “Your sleeping time at night might move. You won’t be able to sleep at your usual 10 pm,” adds Dr. Espiritu-Picar. “Just remember, it’s like eight-hour shifts. You sleep for eight hours, then nap eight hours after you wake up.”
How long should a power nap be?
The MakatiMed Sleep Medicine Specialist describes herself as stingy when it comes to how long a nap should be. “Twenty minutes is the minimum, an hour is the maximum,” she reveals. “Sleeping is like the bank. If you take too much or advance it, expect your sleep at night to be less and lighter. If you don’t need to, you don’t have to force yourself to take a nap.”
With this, MakatiMed reminds how practicing good sleep hygiene can also help you get through a hectic holiday. This includes earning your sleep through regular exercise and sun exposure and carving out a pre-sleep me-time ritual two hours before bedtime. “You need to set aside two (2) hours before your target bedtime to dissociate from the day,” suggests Dr. Espiritu-Picar, listing meditation, reading an actual book, and stretching as some relaxing activities that you can do to ease into sleep. “Be mindful how you spend these two hours before your target bedtime, especially over the holidays.”
If your holiday schedule requires adjustments to your sleep and wake up times (like Simbang Gabi), MakatiMed shares that it’s best to plan and move sleep hours beforehand. “The body needs around three (3) to seven (7) days to adjust your body clock. If you’re older, it takes longer,” reminds Dr. Espiritu-Picar.
This Christmas, don’t let lack of sleep dampen your spirit and keep you from enjoying every moment. Stick to good sleep habits, and if you really need to, take a well-planned power nap to
make your day a little bit lighter and brighter, too.
Article based on the MakatiMed Health Vodcast’s “Lack of Sleep: All About Revenge Bedtime,Sleep Difficulties, & the Use of Sleeping Pills” episode featuring Rosalina Espiritu-Picar, MD last December 6,2023.
Got sleep-related issues? Get in touch with us via MakatiMed On-Call at (+632) 8888 8999 or at [email protected], and we will lead you to the help you need.
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