Highlights
- An early-afternoon dip in alertness is natural.
- Short naps can boost alertness, mood, and memory.
- Ten to twenty minutes is the sweet spot for most people.
- Nap early in the afternoon to protect nighttime sleep.
For some people, an afternoon nap is a cherished daily ritual. For others, it feels like a guilty pleasure or a sign of laziness. And some people avoid naps altogether because they wake up feeling worse than before.
So should you take a nap during the day? Research suggests that the right kind of nap, taken at the right time, can boost alertness, mood, and memory. But naps aren't for everyone, and the wrong kind of nap can backfire. This article explores the science of napping and how to nap smartly for a sharper mind.
Why We Feel Like Napping
Humans have a natural dip in alertness in the early afternoon, usually between about 1 and 3 p.m. This is driven by our body clock, combined with sleep pressure that builds up from the moment we wake. Many cultures embrace this dip with a siesta. So feeling sleepy after lunch is not a sign of weakness; it's biology.
The Benefits of Napping
Improved Alertness
Short naps can significantly boost alertness. A famous NASA study in the 1990s found that pilots who took a planned nap of around 26 minutes during long flights showed substantial improvements in performance and alertness compared with pilots who didn't nap.
Better Memory and Learning
Naps can help consolidate memories. Studies have found that people who nap after learning new information often remember it better than those who stay awake. Naps that include deeper stages of sleep appear particularly helpful for memory.
Better Mood
A short nap can reduce irritability and improve mood, especially when you're short on sleep.
Improved Reaction Time
Napping can sharpen reaction time, which is particularly important for tasks like driving.
Possible Brain Benefits
A 2023 study from University College London, published in Sleep Health, used genetic data to examine napping. It found that habitual daytime napping was linked with a slightly larger total brain volume, which the researchers estimated as equivalent to a few years less brain aging. More research is needed, but the findings suggest that short, regular naps may be good for the brain.
Potential Downsides of Napping
Grogginess
Waking from deep sleep can leave you feeling groggy and disoriented, a state called sleep inertia. This is more likely after naps longer than about 30 minutes.
Trouble Sleeping at Night
Long or late naps can reduce sleep pressure, making it harder to fall asleep at night. For people with insomnia, naps may make the problem worse.
A Possible Warning Sign
Some studies in older adults have found that frequent, long naps are associated with health problems, including a higher risk of cognitive decline. However, this may be because underlying health conditions cause both excessive sleepiness and other problems, rather than naps themselves being harmful. If you suddenly need much more daytime sleep than usual, it's worth talking to a doctor.
How Long Should a Nap Be?
The Power Nap: 10 to 20 Minutes
Short naps are ideal for most people. They boost alertness and mood without entering deep sleep, so you wake up feeling refreshed rather than groggy.
The 30-Minute Nap
Naps of around 30 minutes may leave you briefly groggy but still offer benefits once the grogginess fades.
The 60-Minute Nap
An hour-long nap includes deeper sleep, which may help with memory, but often leads to grogginess on waking.
The 90-Minute Nap
A full sleep cycle of about 90 minutes includes light, deep, and REM sleep. It may boost creativity and memory, and waking at the end of a cycle can reduce grogginess. However, it's more likely to interfere with nighttime sleep.
When Is the Best Time to Nap?
For most people, the best time is early afternoon, roughly between 1 and 3 p.m., during the natural dip in alertness. Napping later in the afternoon or evening is more likely to disrupt nighttime sleep.
Tips for a Smart Nap
- Keep it short: aim for 10 to 20 minutes
- Set an alarm so you don't oversleep
- Nap early: early afternoon is ideal
- Create a restful environment: dim light, quiet, and a comfortable temperature
- Use an eye mask or earplugs if needed
- Don't worry if you don't fall asleep: simply resting quietly can still be refreshing
- Get moving afterward: light, water, and movement help shake off any grogginess
The Coffee Nap
Some people swear by the "coffee nap": drinking a cup of coffee right before a 15 to 20-minute nap. Because caffeine takes about 20 minutes to kick in, it starts working just as you wake up. Some small studies suggest this combination may be more effective for alertness than either a nap or coffee alone. Avoid it later in the day, as caffeine can disrupt nighttime sleep.
Who Should Nap?
Napping may be especially helpful for:
- People who didn't sleep well the night before
- Shift workers
- People who need to stay alert for long drives or late events
- Parents of young children
- Older adults whose nighttime sleep is lighter
Who Should Be Cautious?
- People with insomnia: naps may make it harder to sleep at night
- People who wake groggy after naps
- Anyone whose daytime sleepiness is new or excessive: this could signal sleep apnea, depression, or another health issue
Napping Isn't a Substitute for Good Sleep
Naps can help, but they can't fully replace a good night's sleep. Aim for seven to nine hours at night with a consistent schedule. If you regularly feel you can't get through the day without a long nap, talk to your doctor.
Alternatives If You Can't Nap
If napping isn't possible, try these quick alertness boosters:
- A short walk, ideally outside
- Bright light
- A glass of cold water
- A few minutes of stretching
- A quick, engaging brain game or puzzle
- A chat with a friend or colleague
Napping Around the World
In many parts of the world, a midday rest is a normal part of life. Spain is famous for its siesta, and similar traditions exist across Latin America, the Mediterranean, and parts of Asia. In Japan, a short nap at work, known as inemuri, has been seen as a sign of dedication rather than laziness. Some modern workplaces now offer quiet nap rooms, recognizing that a brief rest can improve focus and productivity.
Frequently Asked Questions
Are naps good for your brain?
Short naps can improve alertness, mood, and memory. Some research links habitual napping with larger brain volume.
How long should a nap be?
Ten to twenty minutes is ideal for most people.
Is it bad to nap every day?
Not necessarily. Short daily naps are fine for many people, as long as they don't interfere with nighttime sleep.
Why do I feel worse after a nap?
You may have woken from deep sleep. Keep naps shorter to avoid this.
Can napping cause dementia?
There's no evidence that short naps cause dementia. Excessive daytime sleepiness, however, can be a sign of health issues worth discussing with a doctor.
Key Takeaways
- An early-afternoon dip in alertness is natural.
- Short naps can boost alertness, mood, and memory.
- Ten to twenty minutes is the sweet spot for most people.
- Nap early in the afternoon to protect nighttime sleep.
- New or excessive daytime sleepiness is worth checking with a doctor.
A smart nap can be a powerful tool for a sharper mind. Keep it short, keep it early, and enjoy the refreshing boost it brings.
This article provides general educational information and is not medical advice. A qualified healthcare professional can help you evaluate choices in relation to your health history, medications, and individual needs.