To nap or not to nap – that is the question? Napping can be beneficial but it can also be disruptive to our sleep patterns.
In the blog, Dr Lindsay Browning explores some frequently asked questions about the pros and cons of taking a nap, as well as when and where to nap, as well.
Is it ok to take a nap during the day?
If you are someone that simply cannot get enough sleep at night, due to being busy, or if you are a shift worker, having a nap can help.
Getting a nap right isn’t necessarily the easiest thing to do, and sneaking in a sleep during the day can have its drawbacks if you’re not careful, such as sleep inertia.
Sleep inertia is that feeling of grogginess and disorientation after waking up from a nap in deep sleep. You might also experience nighttime sleep problems if you nap too near bedtime or for too long.
Short naps generally don’t affect nighttime sleep quality for the majority of people. But, if you are someone who struggles with insomnia or poor sleep quality at night, long naps may worsen these problems.
Unintentional cat-napping whilst on the sofa can really reduce your sleep drive and make you less likely to sleep at night because you already had sleep close to your bedtime.
Falling asleep in front of the TV can also interfere with your sleep due to the light from electrical devices. Bright light emitted by electronic devices, such as smartphones, televisions, handheld consoles and laptops, imitate daylight, this therefore can suppress melatonin production- our sleep-promoting hormone.
With all of this in mind, make intentional choices about having a nap, when you take it and where.
How long should we nap for?
Around 15-20 minutes is an ideal time for a nap since you will not go into deep sleep (meaning when you wake from the nap you won’t feel groggy). A short nap can be beneficial to boost your alertness, reduce sleepiness and improve performance for the remainder of the day.
If you are able, a 90 minute nap would also work well, since that would allow you a full sleep cycle.
The length of time you decide to nap plays an important role in how you feel post-nap. Choosing 20 or 90 minutes means you are less likely to wake up groggy. The body has sleep cycles of approximately one and a half hours meaning that if you wake up in the middle of this cycle during the deep sleep phase you will feel groggy immediately on waking.
Set an alarm for your wake up time prior to falling asleep. This will ensure you don’t nap into another sleep cycle.
When is the best time to take a nap?
The timing of your nap is also important, because if you nap too late in the day it might affect your ability to sleep well that night. Ideally, you should take a nap just after lunch (around 12-2pm).
If your normal bedtime is around 11 pm then you shouldn’t be napping any later than 2 pm. Napping past this time can throw your bedtime routine off and you may struggle to fall asleep.
Should we nap when we have just eaten?
A nap just after lunch is perfect – as that is when we have a natural dip in our circadian rhythm (we are naturally designed to have a siesta!).
However, napping after dinner in the early evening (for example, in front of the TV on the sofa) is a really bad idea for your night’s sleep. You may not be sleepy enough to fall asleep when you go to bed properly, because you have slept so recently.
Where should you take a nap?
Ideally, you should nap in your bed itself. This because your bed is the place your brain associates with sleep. If you always fall asleep on the sofa (intentionally or unintentionally), it can lead to you finding it harder to fall asleep in your bed itself because your brain thinks your sofa is where you sleep.
If you want to take a nap during the day (and you at home and are able to), go to your bedroom, close the curtains and get under your covers. Remember to set an alarm.
How can we get off to sleep quickly when planning a nap?
We sleep better in darkness and silence, but it’s not essential. In daytime, if you close your curtains the light will be reduced. If you want,you could use an eye mask to make it even darker.
It is also a good idea to turn your phone to ‘do not disturb’. Lie the phone face down so it won’t disrupt you with lighting up.
What are the benefits of a nap?
If you are tired, then a nap can be a good idea to boost your energy levels. The longer we are awake, the more sleep pressure we feel. If we take a nap, we relieve some of this sleep pressure helping us to feel more alert and less sleepy. A nap also helps our body and brain to rest, leaving us feeling more energised, and with improved reaction times. Also, sleep is important for learning and storing new memories. In fact, a nap can be useful to help you remember things that you learned earlier in the day.
A study from 2021, in the journal Sleep, found that people who took a nap following learning showed restored “neural fatigue” and had improved learning ability, compared to people who simply rested without sleeping.
Napping vs Sleep
As mentioned taking a nap can be a good thing, especially if you are struggling to get your recommended 7-9 hours, and especially if you work shifts, for example.
However, it is important to take naps mindfully. Set an alarm for the recommend 20/30 minutes or 90 minutes. And do be aware if a nap is contributing to your struggles to fall asleep at your normal bedtime.
For specialist support with sleep for those who work shifts, learn more about my Shift Work Consultancy here: