Unlocking the Secrets of Napping and Lie-Ins: The Art of Being Idle

Chris Hardy

March 18, 2024

Our world is very much dominated by the hustle and bustle of modern life. And in a world like this, the simple treat of indulging in a lie-in or even a cheeky afternoon nap may is definitely a rare luxury. But we bet you didn't know there's some benefits to be had from these seemingly guilty pleasures. Let's explore the mysterious pros of lie-ins and naps, and discover the science of sleep and relaxation too.

Lovely lie-ins

There is ultimately something that feels so decadent about lie-ins. Staying in bed for an extra hour on a Saturday or Sunday morning feels as though it almost make ups for those late nights at the office and the early starts most weekday schedules are full of. But what do we need to think about before indulging a little longer under the duvet?

A lady enjoying a lovely lie in as the warmth of the sunrise touches her face through the bedroom window.

The science of sleep

To be able to fully understand the benefits of occasional lie-ins requires a bit of knowledge about the science involved in our sleep-wake cycle. Our circadian rhythms (aka our internal biological clock) dictate when we feel alert and sleepy throughout the day. Lie-ins can allow our bodies to complete their sleep cycles, with an emphasis on the REM stage of sleep. This extra opportunity to experience REM sleep helps with the consolidation of our memories (1). It's also beneficial for our cognitive functions and promoting a better sense of well-being.

The power of catching up

One of the best-kept secrets is that lie-ins can help us catch up on lost sleep. Most of us experience sleep deficits during the workweek. Whether it's due to busy schedules or demanding responsibilities, there's not many people who haven't lost sleep at some point by the time Friday rolls around. But lie-ins on weekends or days off provide a unique opportunity to balance out some of this sleep debt (2). And the benefits of this promote not just our physical recuperation but also our emotional and mental wellbeing too. Getting enough sleep is linked to improved mood, reduced stress levels, and an improved cognitive performance.

Hormonal harmony

Hormones can drive us round the bend at times. But when it comes to sleep, one hormone in particular has a vital role to play. What's more, that cheeky lie-in you've been daydreaming about could be important for maintaining hormonal harmony. Melatonin (the sleep hormone) naturally decreases upon waking. And on the other team we have cortisol (known as the stress hormone) which rises to help promote alertness and wake us up. But, during the gradual wake-up process that can only normally be enjoyed by lazy lie-ins the transition between these hormonal changes is much smoother (3). This means that after a lie in, you could find a better sense of balance and lower stress levels ensue.

Enhanced creativity and problem-solving

Lie-ins don't just contribute to the total duration of sleep though. They are also able to influence the quality of our sleep too. Particularly the REM stage of sleep. During this sleep stage our brains are busy processing information we've picked up during the day and consolidating our memories. This in turn helps to enhance our creativity and problem-solving skills (4). By allowing our minds a little bit longer to carry out their work on these cognitive processes, lie-ins could actually help to unlock fresh inspiration and improved mental agility.

Embracing the art of relaxation

Lie-ins aren't just about the physiological benefits either. They actually encourage us to take a little time to just relax. In our world, productivity is all anyone seems to talk about. And taking the time to unwind while treating yourself to a lie-in can actually become a form of self-care. By allowing us to escape the constant pressures of our demanding daily routines, lie-ins make room for some much needed mental rejuvenation, reduced stress levels, and an overall improvement in mental well-being (5).

Optimising lie-ins for maximum benefits

If you want to truly unlock the benefits of lying in bed a little longer than usual, you'll need to approach your next planned lie in with both mindfulness and intention. Remember, maintaining a consistent sleep schedule during our workweek establishes a solid foundation for quality sleep. And experts assure us that consistency is key - yes, even on weekends. But an occasional lie in can help you catch up on missed hours of sleep too. If you're planning a lie-in this weekend, creating a conducive sleep environment that is free from the distraction of electronic devices. Doing so improves the likelihood of you being able to reap the full benefits of a genuinely restful slumber. Understanding your unique sleep needs and patterns is a must if you want to maximise the potential benefits that ensue from a lie-in (6).

Novel naps

Whether it's half an hour on the sofa bed, or a quick 40 minutes in your bed, there's something deliciously naughty about taking a nap during the daytime. But are there any benefits to naps? And are there any rules around how long a nap should be? Let's learn more.

A lady catching a quick nap during the day. She is resting her head on a cushion that is positioned on the arm of the sofa she is lay across.

The science of napping

Napping is much more than just a luxury or a way to make up for lost sleep! Napping is actually a scientifically proven method to help us enhance our cognitive function and our general mood too. Research suggests that a well-timed nap can improve alertness, memory consolidation, and even creative problem-solving skills (7). The key lies in understanding the different stages of sleep and strategically planning any daytime naps to ensure you reap their benefits without disrupting night time sleep.

The ideal nap duration

If you want to nap more effectively, it's key to identify the right duration. Short power naps of approximately 10 to 20 minutes can help to give you a quick energy boost and improved alertness without causing you to feel groggy afterwards. Longer naps (those lasting between 60 to 90 minutes) enable us to complete a sleep cycle (8). This includes the all-important deep REM (Rapid Eye Movement) sleep that helps to promote improved memory and creativity.

Perfect timing

Choosing the right time to take a nap is another really important factor, especially if you want to maximise its potential benefits. Our circadian rhythms are what influences our energy levels and alertness during the day. Most people will find that the ideal time to take a quick nap is typically during that post-lunch dip at around 2 to 3 p.m (9). At this time of day, most of us are feeling that natural drop in alertness and a quick power nap could help combat the afternoon slump.

Creating the optimal nap environment

Just as at bedtime and when planning a lie-in, the right environment is key to napping successfully too. Find yourself a quiet, dark, and comfortable space to lie down. You can use an eye mask and earplugs if needed as these could help to further enhance the quality of your nap by keeping external stimuli to a minimum. Additionally, you should absolutely set an alarm! This will make sure that your nap doesn't last longer than you intended it to which will help to minimise the risk of you feeling groggy afterwards.

Napping for different purposes

Taking a nap in the daytime isn't a one-size-fits-all solution. For example, nap needs for shift workers will differ from a new parent needing a quick energy boost. The reason for your nap can influence how long your nap needs to be and when the best time to take it is. A short power nap can be ideal for a quick-fix energy boost, but a longer nap may be more beneficial for memory consolidation and creativity (10). As with everything in the world of sleep, your napping strategy can be personalised to align with your specific needs and goals.

Consistency is key

While an occasional nap can provide immediate benefits, there's actually a role for creating your very own consistent napping routine and working it into your daily life. Doing so can result in more sustained benefits. Consistency is key when it comes to regulating your circadian rhythm (11). It helps to ensure that your body is primed and ready to perform at its best during waking hours.

Conclusion

Lie-ins are about much more than simply sleeping in. They can be seen as a holistic approach towards better well-being. Napping, when planned and executed with mindfulness in, well..., mind, can be a handy tool while striving to improve our overall well-being and productivity levels.

In recognising the importance of getting enough time to rest and embracing the many benefits boasted by both lie-ins and naps, you may be able to improve your physical, mental, and emotional health too. In a society that often values constant productivity, the hidden treasures of being “a little bit lazy” offer a compelling case for the significance of rest in our journey toward holistic wellness.

If you're consistently feeling the need for naps and lie ins, it could be time to consider buying a new bed and mattress. And that's where our team of experts are ready to help. Visit your nearest Bensons store and try out our innovative SleepPro system. Get personalised product recommendations that are aligned with your individual sleep needs at Bensons for Beds.

Sources:

Chris Hardy - Product Copywriter

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