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Power Naps: I Need 2 Hours, Not Just 20 Minutes. But Research Suggests Otherwise
Updated: Sep. 14, 2020
Originally Published: March 1, 2018
A while back, I compiled a list of things that parents genuinely desire for Father’s Day. Among my top four requests was the chance to take a nap, even ranking it above intimacy. It’s perplexing how sleep seems perpetually elusive when you’re a parent. There’s always a child arguing, requesting a drink, or having a meltdown over a lost sock in the middle of the night.
If you’re anything like me, the concept of a 20-minute power nap might sound appealing, but the reality is quite different. I can’t seem to fall asleep in such a brief window of time; I’d much prefer a solid two hours. It often takes me at least 20 minutes just to drift off.
However, if you belong to that fortunate group of individuals who can doze off and wake up refreshed in a matter of moments, then you might be interested in the benefits of power naps. But first, let’s clarify what a power nap actually is. As explained by Dr. Lisa Johnson, a sleep researcher at the University of Southern California, a power nap is “a short sleep episode that typically occurs during the day (ideally between 1:00 PM and 4:00 PM) and lasts between 10 and 30 minutes.”
These are not strict guidelines. If you’ve been awake since dawn with a toddler, a 20-minute nap around noon is still valid.
So, what advantages does a brief snooze on the couch offer while your little one is occupied with cartoons? A 2008 study published in the Journal of Sleep Research revealed that ultra-short sleep sessions can enhance long-term memory, particularly for recalling facts and knowledge. So, next time you find yourself struggling to remember the year Columbus arrived in America while assisting your child with their homework, you can simply say, “Just a moment, I need a power nap.”
It may sound amusing, but like many parents, I’m eager for any excuse to grab a few z’s. The lack of sleep is likely contributing to why I haven’t located my wallet for three days. Besides memory enhancement, napping can also have health benefits. A recent article on Io9 compiled a fascinating list of benefits associated with napping, showing that it can lower blood pressure, help in weight management (good luck mentioning that to your personal trainer!), and boost overall energy and productivity.
Moreover, power naps are not just beneficial for adults; they play a crucial role in the development of children as well. Naps after the age of two can significantly aid in their growth. I’m reminded of the last time my three-year-old took a nap while I attempted to get some rest, only to find myself up until the early hours with her running amok. I’d rather endure an injury than repeat that experience.
Yet, research suggests that letting young children nap during the day is more advantageous than my sanity might perceive. A 2013 study published in The Proceedings of the National Academy of Sciences of the United States of America found that naps in preschoolers enhance learning by supporting memory retention. These findings contrast sharply with many preschools that are eliminating nap times to make way for more structured learning.
If you’re feeling exhausted while reading this, you’re certainly not alone. And if you’ve ever dozed off unexpectedly as a parent, don’t be too hard on yourself. You’re actually doing something beneficial for both your health and your cognitive function. If your child manages to sneak in some daytime rest, appreciate it; it’s advantageous for their overall development. Just remember not to let them sleep too long, or you might find yourself chasing a hyperactive toddler well into the night.
Last summer, I took my ten-year-old to his soccer match and, due to a sleepless night from tending to our youngest, I found a moment to nap in the van during warm-ups. Upon waking, half the game had passed, and my son was less than pleased. When he confronted me, I had no real excuse, so I simply apologized.
Next time it happens, I’ll tell him I was investing in my memory and well-being. He might not grasp it, but it could at least provide me with a bit of solace.
For further insights on parenting and sleep strategies, check out our other blog posts at Home Insemination Kit. Also, if you’re interested in self-insemination methods, visit Cryobaby At Home Insemination Kit. For expert guidance on pregnancy and fertility, Cleveland Clinic’s IVF and Fertility Preservation is an excellent resource.
In summary, while a power nap may seem insufficient for parents craving a longer rest, research demonstrates that even brief periods of sleep can lead to improved memory retention and health benefits for both adults and children. Embracing those small moments of rest can have lasting positive effects on our well-being and our children’s development.