2. Prophylactic Napping: Naps to Preempt Sleep Debt

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1. Replacement Napping: Naps to Make up Sleep Debt
As its name implies, you would take a replacement nap after loss of sleep, to repay outstanding sleep debt. And you wouldn’t be misguided: these naps do indeed lessen the ill effects of sleep deprivation.

One study found that after only 4 hours of sleep the night before, participants felt markedly less sleepy and displayed more accurate logical reasoning once they had taken a 15-minute replacement nap.

Another study had subjects nap for 10 minutes after morocco telegram data a night of 4.7 hours of sleep. These subjects showed “immediate improvement in subjective alertness and cognitive performance”. This improvement lasted at least a full hour beyond the nap.

Taking a prophylactic nap means you’re planning ahead for sleep loss. They’re a favorite of night-shift workers who want to bank their alertness for later in the evening.

Again, research indicates that prophylactic napping is a smart move for those with “extreme” schedules.

In a study of more than 1,000 police car drivers, researchers theorized that car accidents could be reduced by up to 48% when prophylactic naps were at play.

3. Appetitive Napping: Naps for Performance and Enjoyment