More than 85 per cent of mammals are termed as polyphasic sleepers since they sleep for short periods through the day. Humans are called monophasic sleepers as their 24 hour day is split into two periods of sleep and wakefulness.
However, scientists have found the biphasic pattern to work best for humans; a long stretch of sleep at night and a shorter siesta during the day. These help encounter two intense sleep periods, between 2 am and 4 am; and between 1 pm to 3 pm.
This afternoon napping is called power napping which helps you to spruce up our mood, memory, reaction time and alertness. Napping reverses information overload, brightens up your memory retention and heightens the senses. It also improves concentration, relaxes your strained muscles and gives you relief from stress-induced neck-aches and back aches. After lunch, when we feel the need to take a power nap, we must. A 20-minute nap lowers blood pressure and lessens heart load.
Duration: 10-20 seconds
This happens when you commute in public transport
Duration: 2 to 5 minutes
This shoots down sleepiness pretty efficiently
Duration: 5 to 18 minutes.
This increases alertness, stamina, motor performance and learning.
The original nap
Duration: 20 minutes
This packs in the multiple benefits of the micro and the mini naps, but also enhances muscle memory and clears the brain of useless data buildup, which helps with long-term memory.
The lazy man’s nap
Duration: 50 to 90 minutes
This includes slow-wave plus Rapid Eye Movement sleep, and it improves perceptual processing. It also aids bone and muscle repair.
The right nap
Duration: 15 minutes
If you are an early riser and early sleeper, nap at around 1 or 1.30 pm. If you hit the bed post midnight, your nap calls out to you around 3 pm. An hour before your nap, eat calcium and protein-rich foods as they promote sleep.