Napping: An undervalued sleep reserve

A quick recharge for your body We’re at the end of our Sleep Week series! Here’s hoping you all have a restful weekend on your [mattresses]( to counteract any [sleep deprivation](—though don’t mess up your [circadian rhythms]( with too many naps. And if you [sleepwalk]( during it, we hope you stay safe. Businesses in many countries, including Spain and China, find value in letting workers nap to recharge in the middle of the day. Others, like those in the US, largely frown upon it. The mental, physical, and economic benefits of napping are many; [studies](show that children who nap daily experience an increase in energy, academic scores, and happiness, while simultaneously experiencing less moodiness and fewer behavioral problems. OK, stop yawning—let’s discuss dozing. 🐦 [Tweet this!]( 🌐 [View this email on the web]( [Quartz Weekly Obsession] Napping July 02, 2021 A quick recharge for your body --------------------------------------------------------------- We’re at the end of our Sleep Week series! Here’s hoping you all have a restful weekend on your [mattresses]( to counteract any [sleep deprivation](—though don’t mess up your [circadian rhythms]( with too many naps. And if you [sleepwalk]( during it, we hope you stay safe. Businesses in many countries, including Spain and China, find value in letting workers nap to recharge in the middle of the day. Others, like those in the US, largely frown upon it. The mental, physical, and economic benefits of napping are many; [studies](show that children who nap daily experience an increase in energy, academic scores, and happiness, while simultaneously experiencing less moodiness and fewer behavioral problems. OK, stop yawning—let’s discuss dozing. 🐦 [Tweet this!]( 🌐 [View this email on the web]( Reuters/Arnd Wiegmann By the digits [$136 billion:]( Annual cost in the US of lost productivity due to sleepiness, according to a 2018 study [$78.7 billion:]( Worldwide revenue from sleep assistance products in 2019 [$12,985:]( Cost of a single MetroNap EnergyPod [35%:]( Share of Americans who say they get six or fewer hours of sleep a night, according to a 2014 CDC report [7-9:]( Hours of sleep a night recommended for adults [6.8:]( Hours of sleep Americans get per night on average, according to a 2013 Gallup poll [7.1:]( Hours of sleep Spaniards get per night on average, as of 2017 [70%:]( Share of Brits who sleep less than seven hours per night, per a 2013 report [6.5:]( Average hours of sleep for “an average Chinese working professional in an urban metropolis,” as of 2018 [0.5 to 2.5:]( Hours of sleep astronauts lose nightly compared to when they are on earth Giphy Explain it like I’m 5! Why napping is so good for us --------------------------------------------------------------- Napping feels awesome because it refreshes both mind and body, perhaps because the brain is doing “[housekeeping](.” Mental: Naps as short as [six minutes]( can improve the part of long-term memory related to the ability to recall facts and knowledge. Just 20-30 minutes [improves]( motor skills (even typing) and alertness, while 30-60 will boost decision-making skills. NASA found that a [40-minute snooze]( improved performance by 34% in military pilots and astronauts—and improved alertness 100%. Another study that tested subjects on visual perceptions [found]( that they performed just as well after a 90-minute nap as they did after a full eight hours of sleep. Physical: Naps aren’t just good for your brain; your body benefits, too. Studies [have shown]( that sleep-deprived individuals who can snag a couple of quick catnaps experience lowered levels of cytokines (too many cytokines can [damage organs]() and norepinephrine (adrenaline that [can cause]( high blood pressure, anxiety, and heart palpitations). Economic: The Wilson Quarterly [reports]( that a 2011 study found that a lack of sleep, and the exhaustion that inevitably follows, costs the US $63.2 billion per year in lost productivity. Other studies show that a quick 20-30 minute nap boosts job performance by up to 34% thanks to decreased stress, increased attention to detail, and improved cognitive abilities. Nappers are also [less prone]( to impulsive decisions and have a higher tolerance to frustration. But people who experience insomnia or depression may want to avoid a daily afternoon slumber. [According to Michael Perlis](, assistant director of the University of Rochester Sleep Research Laboratory, “Napping may worsen nocturnal sleep in patients with insomnia,” he says. “As for the latter, napping may increase depressive symptoms.” Reuters/Jessica Rinaldi Pop quiz How long was Rip Van Winkle’s fabled nap? 50 years20 years100 years1 year Correct. In Washington Irving’s short story from 1819, the napper wanders into the Catskill Mountains and accepts a drink of magic liquor. When he wakes up 20 years later, the Revolutionary War is over, his wife is dead, and his kids have grown. Incorrect. If your inbox doesn’t support this quiz, find the solution at bottom of email. Quotable “It seems nature definitely intended that adults should nap in the middle of the day, perhaps to get out of the midday sun.” —[William Dement](, former director of Stanford University’s Sleep Disorders Clinic and Research Center Reuters/Hannah McKay Million-Dollar Question Where did the siesta come from? --------------------------------------------------------------- The word “siesta” comes from the Latin sexta, [according to Juan José Ortega](, somnologist and vice president of the Spanish Society of Sleep. “The Romans stopped to eat and rest at the sixth hour of the day. If we bear in mind that they divided periods of light into 12 hours, then the sixth hour corresponds in Spain to the period between 1pm (in winter) and 3pm (in summer).” So how did an Italian practice become so synonymous with Spanish culture? In a word: war. After the Spanish Civil War in the late 1930s, many people worked two jobs to support their families. The two-hour break was perfectly situated to allow workers to come home and grab a brief respite between shifts, eat a meal, take a nap, and spend time with family. The practice may be winding down in Spain—60% of Spaniards say they never siesta, perhaps because high unemployment means workers want to show their bosses that they’re pulling long hours. But [other countries]( still participate, including Greece, the Philippines, Costa Rica, Ecuador, Nigeria, Italy, and China, where “heads down” time after lunch is considered a [constitutional right](. Fun fact! Salvador Dali’s [preferred method]( of catnapping was to hold a key in his hand. When he entered a deep sleep, the key would fall from his hand and land loudly on a strategically positioned plate, waking him up. Giphy The way we 😴 now Pod people --------------------------------------------------------------- Progressive companies are embracing the idea that 20 minutes of shut-eye can result in hours of increased productivity. Google [installed EnergyPods]( at its Googleplex headquarters in 2010. The pods [combine]( lounge chair-esque seating with a “privacy visor” that allows users to avoid the prying eyes of others (read: no one will see you drool). Inside the visor, the user can control music and set a timer to wake up with lights and vibrations. (Though now, of course, many Google employees can just [catch their midday Zs at home](). Sleep pods, sleep rooms, nap stations, and other shut-eye solutions have popped up in [airports]( and [universities]( across the US as well. Watch this! Guided naps --------------------------------------------------------------- Want to snooze but having trouble getting there? Try this guided, one-hour nap (or a [30-minute]( power nap). A voice talks you into your slumber, then there’s soothing music, nature sounds, and white noise. You’ll be awoken by chimes at the end of the hour. Sweet dreams! take me down this 🐰 hole! If your country isn’t one that encourages midday rests, the concept can seem a little foreign. CBS News [assembled a gallery]( of Chinese citizens adhering to their daily nap regimens. Giphy Membership A quick way to sleep better --------------------------------------------------------------- In a world where constant stimulation is the norm, being deliberate about carving out peace and quiet is paramount for good sleep. 📵 Keep electronic devices out of the bedroom 🕯️ Have a consistent nighttime routine 🍷 Avoid big meals and alcohol before bed If you’re still having trouble getting your 40 winks, our field guide this week covers [sleep in the age of anxiety](. This might be the last day of Sleep Week, but there’s still time to save on a Quartz membership—use code SLEEPWEEK for 40% off. [I'm ready to subscribe]( Giphy Poll Where is the best place to nap? [Click here to vote]( My bedThe couchPlanes, trains, automobiles—anywhere that's movingA nap pod 💬 let's talk! In yesterday’s poll about [circadian rhythms](, a terrifying 32% of you said that if you were short sleepers, you’d use the extra time to take over the world. 24% said you’d watch TV (relatable), 19% said you’d read more Obsession emails (aww!), and 24% said you’d take naps, because they just feel good. 🤔 [What did you think of today’s email?](mailto:obsession%2Bfeedback@qz.com?cc=&subject=Thoughts%20about%20napping&body=) 💡 [What should we obsess over next?](mailto:obsession%2Bideas@qz.com?cc=&subject=Obsess%20over%20this%20next.&body=) [🎲 Show me a random Obsession]( Today’s email was written by [Stacy Conradt](, edited by [Whet Moser](, and produced by [Luiz Romero](. [facebook]([twitter]([external-link]( The correct answer to the quiz is 20 years. Enjoying the Quartz Weekly Obsession? [Send this link]( to a friend! Want to advertise in the Quartz Weekly Obsession? Send us an email at ads@qz.com. Not enjoying it? No worries. [Click here]( to unsubscribe. 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