Reading Comprehension – How long should you nap?

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We know a lot of you are very busy: you work, you study, you have a family, or everything. This is why sometimes, everyone enjoys taking a nap.

Nap – a short period of sleep especially during the day.

However, sometimes we sleep for too long and wake up feeling bad. Has that ever happened to you? So today’s lesson is all about learning new English vocabulary AND the best way to nap.

How to Take a Nap

Taking a nap, we’ve seen time and again, is like rebooting your brain.  Everyone likes to get a quick nap in every now and then, but napping may be as much of an art as it is a science. The Wall Street Journal offers recommendations for planning your perfect nap, including how long to nap and when.

The sleep experts in the article say a 10-to-20-minute power nap gives you the best “bang for your buck,” but depending on what you want the nap to do for you, other durations might be ideal.  For a quick boost of alertness, experts say a 10-to-20-minute power nap is adequate for getting back to work in a pinch.

For cognitive memory processing, however, a 60-minute nap may do more good, Dr. Mednick said. Including slow-wave sleep helps with remembering facts, places and faces. The downside: some grogginess upon waking.

“If you take it longer than 30 minutes, you end up in deep sleep. Have you ever taken a nap and felt worse when you woke up? That’s what’s happening — you’re sleeping too long and you’re going into a stage of sleep that’s very difficult to get out of.” – Dr. Michael Breus

Finally, the 90-minute nap will likely involve a full cycle of sleep, which aids creativity and emotional and procedural memory, such as learning how to ride a bike. Waking up after REM sleep usually means a minimal amount of sleep inertia, Dr. Mednick said.

In fact, a study published in PubMed in 2002 found that napping even for 5-10 minutes creates a heightened sense of alertness and increased cognitive ability in comparison to no nap.  So really, you want to be taking a 10-20 minute nap for a quick recharge, or a 60-90 minute nap for a deep sleep rejuvenation.

In addition to those recommendations, one surprising suggestion is to sit slightly upright during your nap, because it will help you avoid a deep sleep. And if you find yourself dreaming during your power naps, it may be a sign you’re sleep deprived.

Vocabulary

Rebooting – originally it meant to turn off a computer and then immediately turn it on. But nowadays you can also “reboot” a person. It means doing something to start anew.

Bang for your buck –  this expression means value for the money spent; excitement for the money spent; a favorable cost-to-benefit ratio.

Boost – to increase the force, power, or amount of (something).

Alertness – able to think clearly and to notice things.

In a pinch – in a bad situation when help is needed.

Cognitive – of, relating to, or involving conscious mental activities (such as thinking, understanding, learning, and remembering).

Grogginess – not able to think or move normally because of being tired, sick, etc.

Inertia – lack of movement or activity especially when movement or activity is wanted or needed.

Rejuvenation – to make (someone) feel or look young, healthy, or energetic again.

Heightened – to increase the amount, degree, or extent of (something).

Recharge – to regain your energy and strength.

Slightly – in a very small amount or degree : a little.

Upright – positioned to be straight up.

Deprived – not having the things that are needed for a good or healthy life.