Napping often gets a bad rap—especially for those who already struggle with falling or staying asleep at night. The logic seems straightforward: if you sleep during the day, your body won’t be tired enough to rest at night. But sleep science tells a more nuanced story.
The Science
In reality, naps—when timed and executed well—can offer a host of benefits: improved alertness, better mood, and enhanced cognitive function. According to research, short naps (10–20 minutes) can significantly boost energy without entering deep sleep stages that risk grogginess or interfere with nighttime rest. These power naps are ideal because they offer recovery without throwing off your circadian rhythm [1].
Timing also plays a major role. Napping early in the afternoon—typically between 1:00 p.m. and 3:00 p.m.—aligns with our natural post-lunch dip in energy and avoids clashing with nighttime melatonin production. Late-afternoon naps, on the other hand, can push your body’s sleep window later into the evening, especially if you’re already a sensitive sleeper [2].
There’s also the individual factor. People vary in their response to daytime sleep. Some find it restorative, while others notice more disruption later on. What works for one person may not work for another—but that doesn’t mean the practice itself is inherently harmful.
The Verdict
The idea that you shouldn’t nap if you have sleep issues is a myth—but with caveats. Napping isn’t inherently bad for your sleep hygiene. In fact, for many people (especially those who are sleep-deprived), strategic naps can help make up for lost sleep without sabotaging nighttime rest. The key is understanding how, when, and how long to nap.
If you’re struggling with insomnia or irregular sleep, it’s important to treat napping like a tool—not a crutch. Used correctly, it can support your energy and mood during the day. Used recklessly, it can spiral into late-night tossing and turning.
What to Do Instead
If you want to nap and still protect your nighttime sleep, follow these best practices:
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Nap for 10–20 minutes only. This keeps you in the lighter stages of sleep, so you wake up refreshed and don’t interfere with your nightly rest.
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Nap early in the day. Aim for early afternoon (between 1:00 and 3:00 p.m.) to stay aligned with your natural energy dip and avoid delaying nighttime sleep.
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Listen to your body. If you nap and consistently find it harder to sleep at night, scale back. But if a short, early nap boosts your day and doesn’t hurt your night, you’re likely in the clear.
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Don’t overcorrect. If you had a rough night, a nap might help, but resist the urge to nap excessively. Focus on resetting your routine instead.
Ultimately, napping isn’t the enemy. With a little strategy, it can be a gentle ally in your quest for better sleep.
References:
- [1] "Sleep Hygiene." Wikipedia: The Free Encyclopedia, Wikimedia Foundation.
- [2] Raypole, Crystal. "This Is the Best Nap Length for Boosting Energy and Focus." Verywell Health, 25 Oct. 2023.
- [3] Blau, Eleanor. "This Is the Secret to an Energizing Power Nap." Vogue, 6 Feb. 2023.
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