Lunchtime napping has been a common practice in many cultures for centuries. It is known to provide a brief period of rest and rejuvenation during the day.

In recent years, various research studies have shown that taking a nap during the day has numerous benefits, especially for children. Not only does it help the child to feel refreshed and revitalized, but it can also have a positive impact on their cognitive functioning, mood, and behavior.

This article will explore the science behind lunchtime napping and how it can affect a child’s behavior.

What is a lunchtime nap?

A lunchtime nap is typically a brief period of sleep, usually lasting between 20-30 minutes, taken in the mid-afternoon after lunch. It is also known as a power nap or cat nap.

During this time, the individual enters a light stage of sleep, known as stage 1 of non-rapid eye movement (NREM) sleep. This type of sleep typically lasts for five to 10 minutes and is characterized by slowed breathing, decreased muscle tension, and a relaxation of the body.

The benefits of lunchtime napping

There are numerous benefits to taking a lunchtime nap, for both children and adults.

For children, the benefits can be particularly significant, as their developing brains require more sleep than adults to support cognitive functioning and physical growth. Research studies have found that children who take naps during the day have:.

Improved cognitive functioning

Several studies have found that taking a nap during the day can improve cognitive functioning, including memory, learning, and attention.

A study from the University of Massachusetts Amherst found that children who napped regularly had better attention and memory recall than those who did not nap. Another study conducted by researchers from the University of Colorado Boulder found that taking a nap after learning a new task improved memory recall by up to 10%.

This is because sleep helps consolidate memories and transfer them from short-term to long-term memory.

Reduced hyperactivity and impulsivity

Children who are hyperactive or impulsive can benefit greatly from taking a nap during the day.

A study conducted by researchers from the University of Pennsylvania found that children who took a nap during the day were less likely to be hyperactive and impulsive than those who did not nap. This is because sleep helps to regulate neurotransmitters in the brain that are responsible for mood and behavior, such as dopamine and serotonin.

Improved mood

When children are tired, they can become irritable and moody. Taking a nap during the day can help to improve their mood and reduce negative emotions.

A study conducted by researchers from the University of Pennsylvania found that children who took a nap during the day had better emotional regulation and were less irritable than those who did not nap.

Reduced stress and anxiety

Children who experience high levels of stress or anxiety can benefit from taking a lunchtime nap.

A study conducted by researchers from the University of Colorado Boulder found that taking a nap after experiencing a stressful event helped to reduce the child’s stress response. This is because sleep helps to reduce the level of stress hormones, such as cortisol, in the body.

The link between lunchtime napping and behavior

The benefits of lunchtime napping can have a significant impact on a child’s behavior. Research studies have found that children who take regular naps during the day have better behavior in the classroom and at home.

They are less likely to engage in disruptive behavior or have tantrums. This is because taking a nap can help to regulate mood and behavior, reduce impulsivity and hyperactivity, and improve emotional regulation.

Additionally, taking a lunchtime nap can help to reduce fatigue and prevent the accumulation of sleep debt, which can contribute to behavioral problems.

How to encourage lunchtime napping

Encouraging your child to take a lunchtime nap can be beneficial for their overall health and wellbeing. Here are some tips on how to create an environment that promotes lunchtime napping:.

Establish a regular nap routine – Set a regular time for your child to take their nap, for example, after lunch or mid-afternoon. Children thrive on routine, so establishing a regular nap schedule can help ensure that they get the rest they need.
Create a comfortable sleeping environment – Ensure that your child’s sleeping environment is comfortable, quiet, and cool. Provide a comfortable and supportive mattress, pillows, and blankets.
Limit distractions – Ensure that the nap environment is free of distractions, such as toys, electronics, or loud noises. This will help your child to relax and fall asleep more quickly.
Encourage relaxation – Encourage your child to engage in relaxation techniques, such as deep breathing, visualization, or progressive muscle relaxation. This can help to reduce feelings of anxiety and stress, making it easier for them to fall asleep.

The bottom line

Lunchtime napping can have numerous benefits for children, including improved cognitive functioning, mood, and behavior. It can help to reduce hyperactivity and impulsivity, improve emotional regulation, and reduce stress and anxiety.

Encouraging your child to take a regular nap during the day can help to promote good health and wellbeing. By creating a comfortable and relaxed sleeping environment and establishing a regular nap routine, you can help to ensure that your child gets the rest they need to thrive.