bodyType

customContents

entityId

entityUuid

articlePageQuery

filter

article

articleBaseAdvertisingInfoArticle

articleListArticle

articleSeoArticle

helpersCheckIsPostiesArticle

hooksArticleAcknowledgementGateOverlayArticle

hooksTrackPageViewArticle

hooksContentInterestArticle

articleLinkingDataContent

articleSchemaContent

liveArticle

advertZone

sentiment

contentLock

topics

types

sections

moreOnThisArticles

urlAlias

commentCount

sponsorType

authorLocations

authors

paywallTypes

corrections

displaySlideShow

multimediaEmbed

printHeadline

seriesContainer

socialHeadline

headline

flag

firstTopic

glossary

flattenTypeIds

publishedDate

additionalInfoBoxes

images

image

relatedLinks

relatedNewsletters

__typename

createdDate

sponsor

factSheets

series

knowledgeQuestion

disableOffPlatformContent

published

updatedDate

summary

subHeadline

body

keywords

copyrighted

customTimezone

liveContents

Associated Press

Now that she is working from home, Kendra King takes an early afternoon nap on most days, typically for about 20 to 30 minutes.
“A lot of times, I don’t go in with the intention of taking a nap, but instead to lay down and rest,” says King, a writer in Philadelphia, in the United States. “Then I end up drifting off and wake up feeling energised and fresh to continue on my day.”
King did not realise she had settled naturally into the napping routine that sleep experts recommend. She also did not know that researchers say short naps improve motor skills, enhance memory and boost creativity, even though she has felt the benefits.
“I’m definitely more creative after napping,” she says.

That is because so-called power naps lasting less than 30 minutes allow the brain to rest in a way that makes you more alert, according to experts.
The naps are not so long that you slip into deeper sleep that leaves you groggy after waking up.

“We know it’s an easy, helpful way to quickly boost your alertness, your concentration, your productivity, your creativity and your mood. It’s a royal flush,” says James Maas, who spent 48 years studying sleep as a professor at Cornell University, in the US.
Maas, author of Sleep for Success! Everything You Must Know About Sleep But are Too Tired to Ask, says nearly everyone experiences an afternoon lull in energy.
It comes down to the body’s circadian rhythm, which includes two periods of drowsiness every 24 hours, one at night and again between about 2 and 4pm.
It’s like putting yourself into low-power mode just for a little bit and letting your body recuperate
Sara Mednick, a sleep researcher and author, on the benefits of napping
In a typical night, people go through several 90-minute sleep cycles spread over five stages, from light to deep sleep, with the deepest falling towards the middle.
Daytime sleep follows the same cycle, which is why Maas does not recommend hour-long naps. When waking up from such deep sleep it can take up to an hour to return to normal, thanks to what is called sleep inertia.
Shorter naps only include stage-two sleep, which is particularly helpful for alertness and memory, says Sara Mednick, a sleep researcher at the University of California, Irvine.
“It’s like putting yourself into low-power mode just for a little bit and letting your body recuperate,” says Mednick, who is also the author of Take a Nap! Change Your Life.
Her research has found that naps work better than caffeine and placebos in improving cognitive functioning. In fact, that afternoon cup of coffee is the least effective of all three.

“We showed better effects with the placebo on performance than with the caffeine,” she says. “So if you think you’re getting caffeine, you’re going to perform better than if you actually get caffeine.”
Find a quiet, dark and cool space and set a timer for 15 or 20 minutes – a good starting point until you see how your body adjusts.
Even if you feel like you have not slept, you still get benefits, Mednick says. People do not feel like they are asleep until they have reached deeper, slow-wave sleep in stage three.
“Your brain is still alerting you to the world around you when you’re in stage-two sleep,” she says. “But that doesn’t necessarily mean that you’re not getting the benefits of sleep.”
Experts say short naps do not interfere with nighttime sleep, as long as they are not too late in the day. Aim to take a nap around 6 or 7 hours after waking up, and try to nap at the same time every day.
Mednick recommends saving longer naps for the weekends, or for when you have time to sleep a full 90 minutes. After about half an hour, you enter slow-wave sleep, which helps the body repair muscle tissue.

REM, or rapid-eye movement, sleep comes at the end of the cycle; it is associated with fanciful dreams, and helps process emotions.
The only people who should avoid napping are those who have trouble sleeping at night, Maas says. Old people in particular should be vigilant because they tend to nap for too long during the day.
Mednick’s research has also shown that napping is not for everyone. About half the people she has tested did not get anything out of it.
“I’d say to those people who really don’t like to nap, ‘Listen to your body’,” she says.
Like what you read? Follow SCMP Lifestyle on Facebook, Twitter and Instagram. You can also sign up for our eNewsletter here.


Splash for cash: how domestic helper gives back to Hong Kong charity in 45km swim relay at sea

How weightlifting helped 2 older Singaporeans end back pain and build stronger bones

What are the best gentle alternatives to retinol? La Mer, SkinCeuticals, Dr Barbara Sturm and other brands all offer anti-ageing solutions for more sensitive skin

Do you have adult ADHD? Why the disorder is in the spotlight, and how doctors treat it

Wellness

Why a nap midafternoon improves energy and mood for a perfect pick-me-up. Experts explain

A woman takes a short afternoon nap between working. Experts say 15-20 minutes is perfect for letting your mind and body recuperate, and that longer naps can result in grogginess. Photo: Shutterstock

Kendra King, a regular afternoon napper, sits on her sofa in her home in Philadelphia, Pennsylvania. Photo: AP

Veteran sleep researcher James Maas calls power naps a “royal flush” for enhancing alertness, concentration, mood and more. Photo: AP

Sara Mednick is a sleep researcher at the University of California, Irvine, and the author of Take a Nap! Change Your Life. Photo: UC Irvine

Mednick recommends saving longer naps for the weekends, or for when you have time to sleep a full 90 minutes. Photo: Shutterstock

Myths about the ‘male menopause’, andropause, and steps men can take to slow it down

If lower testosterone levels are accompanied by a loss of muscle mass or strength, a man should probably see a specialist to discuss potential treatment.
Photo: Shutterstock

Many men seek testosterone therapy because of libido issues, as sexual function typically declines with age. The “male menopause” begins in the mid-thirties. Photo: Shutterstock 

Dr Robert Eckel is a professor of medicine emeritus in the Division of Cardiology at the University of Colorado. Photo: Dr Robert Eckel

The most specific symptoms of falling testosterone levels are erectile dysfunction and a decreased sex drive, says Dr Nannan Thirumavalavan, chief of male reproductive and sexual health at the Urology Institute of University Hospitals in Cleveland. Photo: University Hospitals 

A man seeking help for symptoms of low testosterone could start by talking to his primary care doctor. Photo: Shutterstock

Men can improve their testosterone levels by losing excess weight and eating a healthy diet. Photo: Shutterstock

If lower testosterone levels are accompanied by a loss of muscle mass or strength, a man should probably see a specialist to discuss potential treatment. Photo: Shutterstock

How do you help Gen Z with oppositional defiant disorder? Hong Kong psychologists explain

Hong Kong psychologists explain oppositional defiant disorder in young people. Illustration: Davies Christian Surya

Ken Fung is a Hong Kong clinical psychologist at the Jadis Blurton Family Development Centre. Photo: Yik Yeung-man

Andrew Adler is a psychologist and director of Adler Family Centre in Hong Kong. Photo: Adler Family Centre

A common misconception is that a child with ODD challenges other people because they enjoy it. But in reality, “it is a coping mechanism”, says Dr Ken Fung. Photo: Getty Images

While ODD is more common in boys than in girls, Adler says it is important not to overlook the issue in girls. Photo: Shutterstock

While Fung does not see a rise in prevalence in ODD among today’s Generation Z, he says there has been a rise in factors that contribute to the disorder. Photo: Ken Fung

Adler says it is normal for children and teenagers to become defiant and have problems with people in positions of authority.

The mental health risks posed by hot weather, and expert tips on preventing problems

Mental illness symptoms worsen on hot days. Photo: Shutterstock

A hot day at Hong Kong’s West Kowloon Cultural District. High temperatures exacerbate symptoms of depression and other mental health issues. Psychotherapists explain why, and how to stay safe this summer. Photo: Sam Tsang

Dr Andrea Benecke, president of Germany’s Federal Chamber of Psychotherapists Photo: BPtK

Hong Kong residents share a presentation of heat policy suggestions earlier this month. The city has regularly issued hot weather warnings this summer. Photo: Edmond So

On hot days, people are less alert and productive, and mental illness symptoms worsen. Photo: Shutterstock

Lifestyle

Health & Wellness

Health

Whether or not you work from home, a power nap in a quiet, dark space for 20 minutes can improve productivity. Sleep researchers share why


Sleep researchers reveal why short afternoon naps work better than coffee for enhancing creativity and memory, where to sleep, how to avoid feeling groggy and who should avoid sleeping during the day.


How to age well

Mental health

Medicine