Is napping actually good for you? Here’s what you need to know

Sleep

Aug 16

Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA

Discover the benefits and drawbacks of napping, who should (and shouldn't) nap, and signs of too much napping, Plus, the best time to take a nap for optimal health.

There are three types of people — those who love naps, those who don’t get the appeal, and those who can’t nap. For some, naps are rejuvenating, and can provide a much-needed midday boost. But others may feel that naps leave them feeling sluggish, and complain that it can disrupt their nighttime sleep.

So, what gives? Is napping actually good for you? Like most things in life, the results can vary from person to person, but research suggests that napping—when done correctly—can benefit your mind and body. If you’re someone who struggles with napping, but also could use a midday pick-me-up every now and then, you may be able to turn things around with just a few simple fixes.

What are the benefits of napping?

If you worry that you don’t have time to nap, or that a nap might interrupt the flow of your day, the truth is that napping can benefit you in several ways.

Improves alertness: Short naps (20–30 minutes) can enhance alertness and brain power, helping you stay productive.
Boosts mood: Napping can reduce stress and improve mood.
Enhances memory: Studies show napping can help consolidate memory, helping you learn and retain information.
Reduces fatigue: A quick nap can help you feel less tired, especially if you didn’t get enough sleep the night before.
Improves heart health: Some research suggests napping may help lower blood pressure and reduce the risk of heart disease.

What are the drawbacks of napping?

While napping can be beneficial, there are some potential downsides too. So it’s important to consider all sides of the situation before you hop in bed mid-day.

Sleep inertia: Waking up from a nap, especially if it’s longer than 30 minutes, can leave you feeling groggy and disoriented. These eight tips can help you overcome sleep inertia.
Interferes with nighttime sleep: Long or late naps can make it harder to fall asleep at bedtime.
May increase stress: If you’ve been counting on a nap but can’t find the time or place to do it, your stress level might increase.

Who should take naps — and who shouldn’t?

Aside from babies and young kids, it’s true that napping isn’t right for everyone. Some folks just can’t fall asleep mid-day, and others just can’t get out of bed once they’re in it. That said, napping can be a huge help for specific people like:

Shift workers: If you work irregular work hours, you might struggle to get consistent nighttime sleep. Napping can help you compensate for this, so you can improve your alertness and reduce fatigue.

Children and teens: Young people have increased sleep needs, and naps can help them meet those. Naps can also enhance learning and memory retention and improve mood.

Elderly people: Elderly people may wake up earlier or have fragmented sleep that leaves them feeling physically and mentally tired. Short naps can help.

People with sleep deficits: Naps can give a short-term recovery when you haven’t slept enough at night due to a busy schedule, stress, or sleep disorders. Still, it’s important to address the root causes of poor nighttime sleep to support your long-term health.

People recovering from illness: You may need more rest to help your body heal after illness or surgery.

Pregnant women: Hormonal changes and the energy demands of supporting a growing baby can cause fatigue, so short naps can provide a quick energy boost without disrupting nighttime sleep.

Who should consider avoiding napping

People with sleep disorders like insomnia may need to be cautious with napping, as it may make it harder to establish a regular sleep schedule.

If you find napping interferes with your ability to sleep at night, focus on improving your sleep with these nine tips to build a better bedtime routine. And always talk to your doctor to help find the best approach to manage a sleep disorder.

When too much napping could be a sign of something bad

If you notice you’re napping excessively or feeling unusually tired during the day, you may want to take a closer look at your overall health and sleep habits.

It’s always best to consult your healthcare provider to identify any issues, and for guidance on improving your sleep quality and daytime energy.

Physical health issues: Some health conditions can exacerbate your need for naps. Sleep apnea disrupts nighttime sleep, causing you to feel excessively tired during the day. Depression can also lead to increased sleepiness and a need for frequent naps. Chronic fatigue syndrome causes extreme tiredness that doesn't improve with rest, and hypothyroidism—a condition where the thyroid gland doesn’t produce enough thyroid hormones—can cause fatigue and excessive sleepiness.

Mental health issues: Conditions like anxiety and depression can contribute to excessive napping. These conditions often affect sleep quality, making it harder to get restful sleep at night.

Poor nighttime sleep quality: If you often need long naps during the day, it might be due to factors such as stress or an inconsistent sleep schedule. You might also have poor sleep hygiene, such as using electronic devices before bed, consuming caffeine late in the day, or having an irregular bedtime. These five tips can help you learn how to get better sleep hygiene.

Impact on daily functioning: If you find your napping disrupts your ability to work, study, or socialize, it might be a sign that your nighttime sleep isn’t restful or sufficient. You may need to make changes to your sleep habits or seek medical advice.

Medication side effects: Some medications can cause drowsiness as a side effect. Your doctor can help determine if a medication is the cause and suggest alternatives or adjustments to your dosage.

Nutritional deficiencies: Lack of certain nutrients, such as iron or vitamin D, can lead to fatigue and a need for more sleep. If you suspect a nutritional deficiency, a healthcare provider can perform tests and recommend dietary changes or supplements.

What is the best way to take a nap? 8 tips to rest well

Napping at the right time and for the right length of time can help you feel refreshed without interfering with your nighttime sleep. Time to up your nap game with these tips.

1. Hit the sheets in the early afternoon

The best time to take a nap is usually between 1–3 p.m. During this time, a natural dip in energy levels and alertness makes it ideal for a short rest. This means you can recharge without feeling groggy or disrupting your nighttime sleep.

💙 Carve out time in the early afternoon for a Siesta with the help of this Sleep Story.

2. Keep it short

Keep your naps short, ideally between 20–30 minutes. A power nap can enhance alertness, improve mood, and boost cognitive performance without allowing you to enter the deep sleep stages that can cause grogginess and disorientation when you wake.

💙 Press play on Afternoon Nap, a Sleep Story which is perfectly timed to help you drift off and gently wake up in 29 minutes.

3. Avoid late afternoon naps

Napping too late in the day, such as after 4 p.m., can make it harder to fall asleep at your regular bedtime, disrupting your overall sleep schedule.

4. Keep your napping habits consistent

To make your naps more effective, try to nap at the same time each day. Regular napping can also help you avoid the need for longer, irregular naps that might disrupt your sleep-wake cycle.

💙 In the Daily Calm session on Consistency, Tamara Levitt explores how this virtue can benefit you in many aspects of your life.

5. Create a nap-friendly environment

Set up a quiet, dark, and comfortable environment for your snooze. If you’re at home, use blackout curtains and a white noise machine or earplugs. If you’re at work, try a sleep mask and noise-canceling headphones. This can help you fall asleep faster and enjoy a more restorative nap. If you know that a dark environment will make it harder for you to wake up, try napping in a room with a bit of daylight.

💙 No sound machine? No problem. Pop on this White Noise—or Brownian Noise—soundscape and get to napping.

6. Wind down before your nap

Take a few minutes to wind down before you try to nap. Use relaxing activities such as deep breathing, meditation, or listening to calming music to help you get to sleep more smoothly and make the most of your nap time.

💙 Explore eight winddown activities and relaxing rituals you can try before your next naptime.

7. Set an alarm

Use an alarm to help you wake after 20–30 minutes, avoiding deeper sleep stages and sleep inertia, and ensuring you don’t disrupt your nighttime sleep.

💙 Refreshing Nap is a 30-minute restorative session that ends with a symphony of birdsong. What better way is there to wake up?

8. Stay hydrated and eat lightly

Avoid heavy meals and stay hydrated before your nap to help you fall asleep more easily. A light snack and a glass of water can be enough to keep you comfortable without disrupting your rest.

Is napping good for you FAQs

How long should a nap be to maximize its benefits?

A nap should be 20–30 minutes long to maximize its benefits. This "power nap," can help you feel more alert and improve your cognitive performance without causing you to feel groggy or disoriented when you wake. Explore these five tips to power nap like a pro.

If you need a bit more rest, extend your nap to 60–90 minutes — this can allow a full sleep cycle, including light sleep, deep sleep, and REM sleep. But, be aware that longer naps can increase the risk of grogginess and may interfere with your nighttime sleep.

Can napping compensate for a lack of nighttime sleep?

Napping can help compensate for a lack of nighttime sleep to some extent, but it’s not a complete substitute. Regular and sufficient nighttime sleep provides more extended periods of restorative deep sleep and REM sleep, which are essential for physical recovery, memory consolidation, and emotional regulation.

If you find yourself frequently needing naps due to poor nighttime sleep, improve your sleep hygiene, create a regular sleep schedule, and seek medical advice if you still need to improve your nighttime rest. Check out these five easy tips to help you improve your sleep hygiene.

Are there specific techniques to make napping more effective?

Several techniques can make napping more effective.

Create a restful environment that’s quiet, dark, and comfortable. Use blackout curtains, a sleep mask, and earplugs or a white noise machine to minimize disturbances.
Spend a few minutes winding down before your nap with calming activities like deep breathing, meditation, or listening to soothing music to help you relax and fall asleep faster.
Keep naps short, setting an alarm for 20–30 minutes to avoid deep sleep and sleep inertia.
Aim to nap between 1–3 p.m. when your body experiences a natural dip in energy levels.
Nap at the same time each day to establish a routine.
Avoid heavy meals and stay hydrated before your nap. A light snack and a glass of water can keep you comfortable without disrupting your rest.

How can I create a nap-friendly environment at work or home?

To create a nap-friendly environment at work or home that enhances the effectiveness of your naps, find a quiet space where you won’t be disturbed. At home, this might be your bedroom or a quiet living room. At work, find a designated rest area or a quiet office. Block out light with blackout curtains or a sleep mask, and use earplugs, a white noise machine, or a soundscape to block out distracting sounds.

Lie on a comfortable surface like a bed, couch, or recliner, and make the room a comfortable temperature by adjusting the thermostat or using fans and blankets.

What are the differences between a power nap and a longer nap?

A power nap is short, typically lasting between 10–30 minutes. It’s perfect for boosting alertness, improving mood, and enhancing cognitive performance without entering deeper stages of sleep. Power naps can help you recharge quickly without feeling sleep inertia, making them ideal for a midday energy boost.

A longer nap lasts about 60–90 minutes and allows for a full sleep cycle, including light sleep, deep sleep, and REM sleep. This can help with memory consolidation and emotional processing. However, longer naps increase the risk of sleep inertia if you wake up from a deep sleep stage, and they’re more likely to interfere with nighttime sleep if taken too late in the day.

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Calm Editorial Team