There is this silent pressure to be the most bright-eyed and productive student during your first year, but here is the truth – you are allowed to be tired. While the transitional stage is jam-packed with excitement and adrenaline, many days will come where you have heavy eyes and a daunting schedule ahead. This is completely understandable. After months of disrupted sleep schedules during matric exams and weeks of “catching up” during the holidays to recover from the exam fatigue, you most likely started the year with an irregular sleep schedule.
Balancing early or late-afternoon lectures, late nights, and your newfound independence can feel overwhelming, more so with the social pressure to never miss out on anything. One way to handle these pressures is through short and intentional naps that can help you manage your energy levels and settle into new routines. Understanding the sleep cycle allows you to use rest strategically so you can actually thrive and not just survive the day.
Why Naps?
Naps have been shown to reset the mind, reduce grogginess, and improve your concentration. This helps you actually stay engaged in lectures and present in conversations with your friends. A good nap can release serotonin, your brain’s natural mood enhancer that regulates your emotions.
Naps also help to improve your cognitive function and retain information. That way, you might actually be smiling during your exams while the person next to you is confused because they missed those two important sentences on page 81 of your textbook.
The best time to take a nap is between 13:00 and 15:00. This early afternoon window aligns with the body’s circadian rhythm and is when your energy often dips, resulting in an energy slump. Napping in those two hours allows you to recharge your batteries without ruining your chances of falling asleep at night. Essentially, the circadian rhythm is your built-in clock that responds to light cues, telling you when it is time to rest. However, if you commute and can only nap around 18:00, keep it short at around 20 minutes so that you can avoid a sleepless night.
But, How Long Should Your Naps Be?
For an energy boost, 10 to 20 minutes is often best. This is known as the power nap. These are short enough to keep you in the light stages of sleep so that you wake up feeling refreshed and alert without a “heavy” feeling. This nap is ideal for study breaks or when you need a small energy boost in-between lectures.
For heavy workloads, a 60-minute nap works well. The memory nap is perfect for recall. These allow you to reach slow-wave sleep, which is crucial for processing and storing facts and concepts. It is especially useful before an intense study session or a dense two-hour lecture because it leaves you feeling refreshed and better prepared for learning.
For a total reset, you need to have 90 minutes. This full-cycle nap includes REM (Rapid Eye Movement) sleep, which is linked to improving your memory, creativity, and problem-solving abilities. While this nap is longer, it prevents the disoriented, groggy “what day is it?” feeling after waking up. This is perfect if you are mentally exhausted and need a good reset to get back to studying effectively.
Remember: taking a break is still productive and taking a nap does not mean you are missing out. It means you are getting ready to show up as your best, most awake self for the moments that matter.
