JULY 20-JULY 26,2005
NEWS
THE UNIVERSITY DAILY KANSAN
15
SLEEP
Power naps can combat sleepiness
BY ERIN DROSTE
edroste@kansan.com
KANSAN STAFF WRITER
You're sitting there in class, trying your best to pay attention to your professor drone on at the end of a full day of classes, and your eyes start to close. You nearly get whiplash as you're startled awake when your chin hits your chest.
This is not an uncommon scenario for college students who don't get enough sleep at night. According to Steven Hull, medical director of somniTech Inc. and director of sleep disorders research for Vince and Associates clinical research in Overland Park, college students should get eight to ten hours of sleep each night.
For those students who aren't quite meeting the minimum requirement, power naps can help. Bob Whitman, director of the KU Medical Center, said taking a short nap not only makes up for not getting enough sleep at night, but can help increase productivity.
"Studies have.
proven that naps can help you learn better," he said. "After a nap, people become more alert and can concentrate better."
Whitman said power naps shouldn't be longer than 20 to 30 minutes so that you do not enter the REM (Rapid Eye Movement) stage of the sleep cycle.
"If you wake up from a deep sleep you feel groggy," he said. "If you take shorter naps you wake up with a refreshed feeling."
If you're having problems napping, Hull said you probably just aren't tired enough. He said caffeine and other stimulants can keep you from getting in a quick nap. Hull said naps can be beneficial, but you should try to get enough sleep at night so that you don't need to nap during the day.
Not getting enough sleep at night can have both short and long term effects Hull said, including an increased risk of heart attack and symptoms that can mimic depression.
"It can cause everything from excessive daytime sleep to headaches, concentration problems and mood swings," he said.
Hull said brief naps don't eliminate cumulative sleep debt. If you can't get to sleep early, you should shift your sleep schedule to wake up later to make sure you get enough sleep, he said.
Dawn Filkins, Lawrence junior, said she took at least 3 to 4 naps a week.
NAPPING TIPS
Set aside time in a quiet room.
♦ Don't nap for more than 20 to 30 minutes.
- If you're napping for longer than 30 minutes, make sure you have at least a two-hour nap.
Don't nap in your bed, it may tempt you to sleep longer.
- Sources: Whitman, Hull.
"Naps are an awesome thing," she said. "They're a good way to get refreshed and ready for the day."
"Understand that when the alarm goes off, you get out of bed," he said.
If you are going to take naps during the day, Whitman said you should be sure to set a timer or ask a friend to wake you up.
Hull said a little siesta is most effective during the late afternoon.
"The Mexicans got it right," he said. "Your body slows down between two and four in the afternoon."
Naps have proven to be so beneficial that Hull said transmeridian pilots are encouraged to take them.
Filkins said naps are definitely not just for kindergartners.
"It usually takes a little while to get awake and going," she said. "But they're always refreshing."
- Edited by Adam Land