Napping: Health Benefits & Tips of Your Optimal Nap

Naps and their potential benefits are often considered a bit of a paradox in sleep research circles. Some see naps as a way to physically and mentally recharge during the day. Others may point to the studies where napping is linked to a disrupted sleep routine.

How you nap and why you want to nap can influence what it is you’re likely to get out of a nap.Verified Source National Library of Medicine (NIH)World’s largest medical library, making biomedical data and information more accessible.View source Our guide to napping discusses the benefits and drawbacks of napping, why you might feel tired during the day, how to have your best nap, and other tips for good sleep hygiene.

Benefits of Napping

The urge we feel to sleep is technically known as the homeostatic sleep drive.Verified Source Centers for Disease Control and Prevention (CDC)The United States’ health protection agency that defends against dangers to health and safety.View source The drive is most sated when we wake up after a full night’s rest, with the pressure to go back to sleep building across the day until we go to bed at night. This is also part of the sleep-wake cycleVerified Source National Library of Medicine (NIH)World’s largest medical library, making biomedical data and information more accessible.View source where our body responds to intrinsic signals, known as our circadian rhythm, to determine when to be alert and when to be sleepy.

The benefits of a nap are still being studied, but research suggests it can take the edge off the homeostatic sleep drive and provide a host of other benefits.

SEE ALSO: Best Mattress for Neck Pain

Mood

Naps can help lessen negative reactivity to anger and fear.Verified Source National Library of Medicine (NIH)World’s largest medical library, making biomedical data and information more accessible.View source

Memory

Naps can help you consolidate memories of what you learned earlier in the day. On a related note, a study noted participants who nappedVerified Source National Library of Medicine (NIH)World’s largest medical library, making biomedical data and information more accessible.View source performed better on surprise tests that assessed their relational memory.

Creativity

Similarly, a nap may help you forge connections between different concepts. This can even manifest as increased creativity if you nap long enough to enter REM sleep.

Recovery

Napping can also be an essential part of recovering from an illness. Taking a nap can help your body recoup the energy it needs to fight off a viral or bacterial infection.

Better Performance

A nap may also be an athlete’s secret to success. One study concludedVerified Source National Library of Medicine (NIH)World’s largest medical library, making biomedical data and information more accessible.View source that college athletes benefit from sleeping for longer than the average healthy adult. Athletes who slept for 10 hours total saw improved game performance. Naps were one way suggested to get the full 10 hours of sleep (read about best mattresses for college students here).

For athletes, more time asleep was associated with improved reaction time and mood. Even if you’re not a professional athlete, you may still benefit from sleeping more than the average person if you lead a demanding lifestyle.

Drawbacks to Napping

While napping may have its advantages, it’s also not without some potentially severe consequences. Sleep inertiaVerified Source National Library of Medicine (NIH)World’s largest medical library, making biomedical data and information more accessible.View source is one potential drawback to a nap. This term refers to the sometimes rocky transition between wakefulness and sleep where you’re tired and groggy, hence the “inertia” part. It causes you to be sluggish and makes it difficult to get up and move.

You may experience sleep inertiaVerified Source National Library of Medicine (NIH)World’s largest medical library, making biomedical data and information more accessible.View source after any sleep period, including when first waking up in the morning or after a nap. Sleep inertia can be a problem if you need to be awake and alert almost immediately after your nap for your job or other daily activities. Studies have shown sleep inertiaVerified Source WileyMultinational publishing company specializing in academic and instructional materials.View source affects your ability to perform high-functioning tasks, such as executive function tasksVerified Source National Library of Medicine (NIH)World’s largest medical library, making biomedical data and information more accessible.View source involving memory recall.

Perhaps more seriously is how napping can impact your sleep schedule and sleep quality. A 2010 studyVerified Source National Library of Medicine (NIH)World’s largest medical library, making biomedical data and information more accessible.View source of over 220 racially diverse middle-aged men and women observed that frequent napping was tied to:

• Shortened nighttime sleep
• Increased daytime sleepiness
• More subjectively reported fatigue and pain
• Increases in body mass indexVerified Source National Library of Medicine (NIH)World’s largest medical library, making biomedical data and information more accessible.View source (BMI)

The study’s results also suggest that napping and sleeping poorly at night could be a vicious cycle: “Shorter nighttime sleep duration was associated with taking a nap during the next day and taking a nap was associated with less efficient sleep the next night.”

Why Might I Be Tired During the Day?

Often, the reason you’re tempted to nap isn’t just because you got a poor night’s rest. If you’re sleeping the recommended eight hours but still feel fatigued and groggy, you might have:Verified Source Johns Hopkins MedicineUniversity focused on medical research that produces thoroughly reviewed health articles.View source

• InsomniaVerified Source National Library of Medicine (NIH)World’s largest medical library, making biomedical data and information more accessible.View source a condition where you struggle to fall asleep or stay asleep. Insomnia can be short-term or acute due to several life factors, or it may be chronic.
• Sleep apnea,Verified Source National Library of Medicine (NIH)World’s largest medical library, making biomedical data and information more accessible.View source a sleep disorder where your breathing briefly pauses as you sleep, usually as the upper airway becomes blocked.
• Restless legs syndrome,Verified Source National Library of Medicine (NIH)World’s largest medical library, making biomedical data and information more accessible.View source a brain disorder where an individual’s legs feel uncomfortable and prompt the person to move them. These sensations are most severe when a person is resting.
• Bruxism,Verified Source National Library of Medicine (NIH)World’s largest medical library, making biomedical data and information more accessible.View source a condition where you unconsciously and excessively grind your teeth as you sleep.

Similarly, conditions that can affect how much sleep you need or when you fall asleep include:

• NarcolepsyVerified Source National Library of Medicine (NIH)World’s largest medical library, making biomedical data and information more accessible.View source
• Delayed sleep phase syndromeVerified Source National Library of Medicine (NIH)World’s largest medical library, making biomedical data and information more accessible.View source
• Idiopathic-hypersomniaVerified Source National Library of Medicine (NIH)World’s largest medical library, making biomedical data and information more accessible.View source

Am I Too Old to Nap?

Napping is common amongst younger children, starting with infancy. Infants up toVerified Source Medline PlusOnline resource offered by the National Library of Medicine and part of the National Institutes of Health.View source a year old spend much of their time asleep, with babies between six and nine months sleeping for 10 to 12 hours a day.

Babies often take one to four naps in a day. Each of these naps can last between 30 minutes to two hours. Napping in infants is linkedVerified Source National Library of Medicine (NIH)World’s largest medical library, making biomedical data and information more accessible.View source to memory consolidation,Verified Source National Library of Medicine (NIH)World’s largest medical library, making biomedical data and information more accessible.View source so it’s good to let them sleep. Dr. Kate Simon confirms, “Napping has been shown to benefit a host of cognitive functions from early infancy through late adulthood. One of the best ways to retain this new knowledge is to take a brief nap.”

Older toddlers can continue to nap and derive benefits from doing so. One studyVerified Source National Library of Medicine (NIH)World’s largest medical library, making biomedical data and information more accessible.View source suggested naps may help toddlers better handle challenges in their lives. Another notedVerified Source National Library of Medicine (NIH)World’s largest medical library, making biomedical data and information more accessible.View source that preschool-age children performed better on a memory test after a nap than if they were gently kept awake before the test.

A review by sleep researchersVerified Source National Library of Medicine (NIH)World’s largest medical library, making biomedical data and information more accessible.View source concluded that children under five years old benefit from regular napping. After this age, many children stop napping, although exact needs can vary by child.

For example, teenagers may benefit from nappingVerified Source National Library of Medicine (NIH)World’s largest medical library, making biomedical data and information more accessible.View source to cope with sleep loss and deprivation. However, napping to try and catch up on sleep may also prevent teenagersVerified Source National Library of Medicine (NIH)World’s largest medical library, making biomedical data and information more accessible.View source from establishing healthy sleep patterns.

Many of us stop napping as we leave our child years behind, but do we need to? Younger adults may benefit from an occasional nap, though older adults may be better off not indulging:

• Studies have noted a linkVerified Source National Library of Medicine (NIH)World’s largest medical library, making biomedical data and information more accessible.View sourcebetween midday naps and increased risk of coronary artery disease.
• Longer naps have been linked to diabetesVerified Source National Library of Medicine (NIH)World’s largest medical library, making biomedical data and information more accessible.View sourcein adults who took daytime naps and reported shorter nighttime sleeping.
• Older adults labeled “at risk”Verified Source National Library of Medicine (NIH)World’s largest medical library, making biomedical data and information more accessible.View sourcefor dementia who took longer naps with more frequency had poorer cognitive functioning, greater rates of mild impairment, and greater signs of depression. The timing of their naps was also tied to reduced nighttime sleep.

Types of Napping

When considering how and if you should nap, it’s vital to understand the types of naps available:

• Power naps are what we would generally recommend to adults interested in napping. As the name suggests, a power nap is short. Usually, they last between 10 to 30 minutes.
• Recovery naps are for those days where you didn’t get enough rest and use a nap to make up for missed sleep. They may also be known as restorative or replacement naps.
• Prophylactic naps are essentially the opposite of recovery naps. A person takes one in order to prepare themselves for sleep loss better. For example, night shift workers or emergency workers working back-to-back shifts may nap before they start work or during their breaks.
• Fulfillment naps are the naps children take to meet their overall daily sleep requirements.
• Essential naps are the naps someone takes when they’re ill and recovering.

How to Make the Most of a Nap

Think about why you want to nap before drifting off to sleep. Do you want to be well-rested for a long work shift? Do you want to take a moment out of a hectic schedule to rest your eyes? Keeping your intentions in mind may help you nap better, though it’s also important not to take it too far and stress yourself out so much you can’t sleep.

Then find a quiet, restful place to take your nap. Ideally, the space should be dark and relatively cool with minimal distractions. However, if you’re not at home taking a nap in your bedroom, you may have to improvise. If you plan to nap at your office or in your car, an eye mask and earplugs can help you block out outside noise and light.

Before you lie down and close your eyes, set an alarm for 10 to 20 minutes. If you’re out of the house, you should be able to use a smartphone app with an alarm clock. Limiting the time you spend asleep with a power nap can decrease your chances of sleep inertia.

If sleep is eluding you because you’re focused on things to do after your nap and other sources of stress, try relieving stress and relaxingVerified Source Johns Hopkins MedicineUniversity focused on medical research that produces thoroughly reviewed health articles.View source with breathing exercises and progressive muscle relaxation:

1. Once you’re lying down with your eyes closed, breathe slowly in and out. While breathing in, focus on directing your breathing down to your belly. Saying a mantra to yourself such as “Breathing in I am calm, breathing out I am coping,” while performing this breathing exercise may also help.
2. After you’ve taken a few gentle breaths, start tensing groups of muscles as you breathe. This method requires you to hold a muscle’s tension as you breathe in, releasing it as you breathe out. Start with the muscles in the head and neck, then move your focus down your body. Tense and relax your muscles in your shoulders, arms, back, stomach, thighs, etc.

Try not to nap any later than early afternoon or beyond the rough midpoint of your usual wake time and bedtime. For many sleepers, this cut-off point would be around 3 p.m. Napping too late can throw off your sleep schedule and make it challenging to get a full night’s rest.

Did you wake up from your nap and experience grogginess? Possible solutions include:

• Taking a quick walk in the sun to get your body moving and get your circadian rhythm back on track
• Consuming a small cup of coffee or another source of moderate caffeine for a quick boost
• Splashing some cold water on your face

Other Tips for Excellent Sleep Hygiene

As the term suggests, practicing sleep hygiene involves good habits for improved sleep quality. Key elements are a relaxing bedroom that promotes rest and sticking to a consistent daily routine.

The best bedrooms for sleep should be cool, dark, and quiet. Blackout curtains can promote optimal darkness, while breathable sheets and a lowered room temperature can prevent sweating and overheating. Some sleepers find that diffusing essential oils for sleep helps them relax, but others may find the smells distracting.

Our other tips for better sleep include:

• Switch off electronic devices an hour or two before bedtime. Blue light exposure affects your ability to fall asleep.
• Stay away from caffeine at least six hours before bedtime, and possibly as much as eight or nine hours. Not only should you avoid a mid-afternoon cup of coffee and other caffeinated beverages, but also keep an eye out for hidden caffeine sources such as chocolate and other sweets.
• Keep to a consistent sleep schedule. Waking up alert becomes more manageable if your body is trained to do so around the same time every day. Yes, even on your days off, you should get out of bed at the same time. Avoid the temptation of hitting the snooze button for an extra five minutes of rest.
• Choose the best mattress for your sleep needs. A common mistake people make when mattress shopping is choosing a bed that’s too soft or too firm. Side sleepers appreciate softer mattresses, while back and stomach sleepers do better with firmer beds.
• Similarly, make sure the type of pillow you choose suits your sleep style. Side sleepers benefit from thicker pillows than back and stomach sleepers because of the distance their shoulders create.

If you find yourself feeling sleepy during the middle of the day, you may want to try to walk outside and expose yourself to natural sunlight. Exposing yourself to sunlight can essentially remind your internal clock that it’s time to be wide awake.

Frequently Asked Questions

How does napping affect sleep?

How napping affects your sleep depends on when you nap. If you nap earlier in the day, your nap will likely consist of light non-REM sleep, with perhaps a touch of REM sleep. Spending time in a light sleep stage only makes it easier to get up from your nap without it affecting your wakefulness or sleep cycle.

However, napping in the late afternoon or the evening means you’re more likely to fall into a deep sleep and spend a significant amount of time asleep. This can affect your overall sleep routine.

Is napping bad for you?

Results are mixed, to say the least, with some studies suggesting that napping is tied to serious medical conditions and others presenting benefits to the occasional nap. That said, the evidence does suggest that it’s probably not good to use daily napping as a way to cope with a poor sleep schedule or a sleep disorder, at least not without considering other treatment options.

If you’re dealing with chronic insomnia or daytime sleepiness, it might be best to speak with a doctor about possible disorders and ways to treat them.

Can napping help with anxiety?

If you have anxiety and struggle with sleepVerified Source Harvard HealthBlog run by Harvard Medical School offering in-depth guides to better health and articles on medical breakthroughs.View source napping may only make the problem worse and not better. Speaking with your doctor about ways to treat your anxiety and ways to improve your overall sleep hygiene is often a better solution than just napping to try and catch up on sleep.

However, napping may have benefits for people with anxiety. A 2019 study noted that daytime naps could relieve anxiety symptoms and improve mental wellbeing. People with anxiety who choose to nap should keep their naps relatively short and under an hour.

Can napping become a habit?

Yes, napping can become a habit. In some parts of the world, napping is an expected part of the everyday routine. Habitual naps may also be referred to as appetitive napping.

However, habitual napping is likely not a good thing if the naps drag on past an hour. If you find yourself trapped in the habit of napping, you can usually break the routine within a few days.

How much napping is too much?

Napping more than an hour has been tied to numerous medical concerns and conditions, though it may not be straightforward cause-and-effect. In other words, it may be less that napping is a factor for some conditions. Instead, it’s more of a symptom of these conditions.

Oversleeping, in general, is tied to type 2 diabetes, heart disease, obesity, depression, headaches, and all-cause mortality. Most adults should be getting around 7 to 9 hours of sleep total, according to the CDCVerified Source (CDC)The United States’ health protection agency that defends against dangers to health and safety.View source. If you regularly sleep longer than this, it may be worth speaking to your doctor about any potential underlying causes.

Is Napping Right For You?

Napping may be right for you if you’re working odd shifts or want to make up for the occasional poor night’s rest. However, if you feel compelled to nap on a near-daily basis, you might want to speak with your doctor or another professional about a possible sleep disorder or medical condition.

It’s always best to strive to sleep effectively during the night, with naps providing an occasional boost to your daily performance.