It’s no secret: high schoolers rarely get enough sleep; we stay up well into the night and our abilities to think, focus and perform suffer as a result. A great alternative to working while drowsy is to simply take a catnap.
While people should always aim to get a full night’s sleep, catnaps are proven by the National Sleep Foundation to be immensely beneficial for the brain. Naps can improve mood, alertness and performance, without leaving people a groggy mess.
Taking naps seems simple enough, but different lengths provide specific benefits. For example, a 15-20 minute nap does wonders for your immediate alertness and motor learning skills such as typing or playing the piano.
Naps stretching beyond 20 minutes and entering the 30-60 minute range help boost memory and creativity. This nap length is ideal for test preparations, as it is good for decision-making skills, such as memorizing vocabulary and important formulas, as well as helping with your ability to remember directions.
To completely rejuvenate the brain, take a nap for about 60-90 minutes. Rapid eye movement or REM sleep is usually achieved in this time. REM sleep plays a big role in solving creative problems and making new connections in the brain.
Though many of these benefits are immediate and last for up to a few hours, catnapping has some long-term benefits that will last nine lifetimes. Taking regular naps is shown to reduce stress and your risk of heart disease, says Sarah C. Mednick, PhD, sleep expert and author of “Take a Nap! Change Your Life.”
Taking the right kind of nap at the right time is also key. When taken later in the day, naps may make it difficult to get sleep. Similarly, if you take too long of a nap, it will interfere with your natural sleep cycle and have a negative effect on you overall.
Instead of a healthy nap, some students end up turning to caffeine for a boost of energy. Drinking a cup of coffee is relatively quick, but the benefits from a good rest are far more valuable for your brain than a few saved minutes.
While caffeine is linked to benefits such as lowering the risk of Alzheimer’s disease, it can reduce memory performance in large quantities. You might feel more energetic while doing homework, but you’ll be more likely to make mistakes. Too much coffee can also worsen insomnia, anxiety and heartburn.
Caffeine can often interact poorly with common medications. Studies have shown that caffeine can be worrisome for people with high blood pressure.
Catnapping has far too many benefits to be overlooked the way that it is. Ditch the gallons of caffeine and start napping. Your brain and your inner feline will thank you for it.
TCHS School Newspaper