How Napping Impacts Your Health

You’ve likely heard adults need 7 – 9 hours of sleep each night for optimal health, but what about naps? It can be challenging to consistently get the recommended ZZ’s our bodies need, so could a midday snooze be the solution?

About one-third of adults in the U.S. take a daily nap, according to the National Sleep Foundation. Naps offer a simple (and free) way to recharge. They’ve also been shown to improve performance, including quicker reaction time and better memory, boost mood, and increase alertness. In many cultures, having an afternoon nap is normal, especially in hot climates where the midday heat makes it difficult to be productive.

While napping does offer some benefits, excessive napping could be a sign that you’re not getting enough quality sleep at night or potentially may have an underlying health condition such as sleep apnea. People who take long naps (>30 minutes) might wake up feeling groggy, known as sleep inertia, or they may have trouble sleeping later at night.

To make the most of your naptime, try these tips:

• Time it right. Naps are best in the early afternoon, before 3 p.m. Napping too late in the day can interfere with your sleep at night.
• Set an alarm. Naps should fall between 20 – 30 minutes. Longer naps may be counterproductive as you wake up fighting sleep inertia.
• Find a comfy spot. Find a quiet, peaceful place to doze. Avoid distractions like your phone, laptop, and TV.

Given what we know about naps, they can be a helpful tool when kept short, but they should not replace getting a good night’s sleep. If you’re having trouble sleeping at night or find you’re excessively tired during the day, talk to your healthcare provider.

Additional Resources:

• Develop an Effective Nighttime Routine to Promote Well-Being
• Tips to Ensure a Restful Sleep