Napping gets mixed reviews. For many people a short midday rest improves alertness and mood. For others, it makes sleeping at night harder. The difference comes down to timing and length.
The benefits
- Improved alertness and concentration.
- Better mood.
- A helpful boost after a poor night's sleep.
How to nap well
- Keep it short. Aim for 10 to 20 minutes. Longer naps can leave you groggy.
- Nap early. Early to mid-afternoon is ideal. Late naps can interfere with night-time sleep.
- Find a quiet, dim place and set an alarm.
- Allow a few minutes to wake up properly afterwards.
The "coffee nap"
Some people drink a small coffee right before a 15-minute nap. The caffeine kicks in as they wake. It doesn't work for everyone, so test it on a day when sleep isn't a problem.
When naps are a warning sign
If you constantly need long naps or fall asleep unintentionally during the day, it may be a sign of a sleep disorder or another health issue. Speak to your doctor.
Insomnia and naps
If you have trouble sleeping at night, avoiding naps can help build sleep pressure for the evening.
General information only, not medical advice. Always talk to a qualified health professional about your own situation.
← All articles
