Is It Time for a Nap?

LJW
Aug 7
4 min read

The Surprising Truth about Napping:

Science Backed Benefits, Risks, and Tips

Do you feel drained in the middle of the day but hesitate to nap? Are you worried it will ruin your sleep at night?

You’re not alone. Many people skip naps out of guilt, or out of concern they’ll lie awake later, tossing and turning.

Here’s the good news: research shows that short, well-timed naps can actually boost your mood, energy, focus, and memory. Companies like Google (and other well known companies) are embracing the benefits by installing nap pods at work!

Was I Just Being Lazy?

After I left my corporate job, I gave myself the simple gift of a nap every single day for a month. Nothing felt better than curling up in my home, resting my body, and catching up on years of fatigue. The 5:30 a.m. alarms, high pressure meetings, and constant mental stress had taken their toll.

After a few weeks, that old familiar guilty voice crept in. “You’re being lazy.” I now know I wasn’t being lazy…I was healing. I was unwinding decades of hustle culture that taught me to measure worth by productivity. I’m learning to listen to my body. If I feel tired or achy, I reach for the softest blanket, curl up on the sofa with my cat, and nap without shame or guilt.

Why Naps Matter More as our Birthdays Increase

It turns out I’m not alone in needing rest. Sleep deprivation is very common. Experts estimate between 50 million to 70 million adults in the U.S. meet the medical criteria for sleep deprivation at any point in time.

Studies also show that as we age, our sleep patterns naturally change, and not for the better. Many people find it harder to get deep, restorative sleep. Various scientific studies state that a short midday nap is linked to sharper thinking, better memory, and improved creativity. The key here is the length of the nap!

Benefits of a Short Power Nap

A nap of just 20–30 minutes can make a huge difference. It’s important to limit the length of the nap to get the benefit you’re hoping to achieve. According to the Mayo Clinic and other health sources, short naps can:

Boost mood and energy~~~Improve memory and learning

Increase alertness~~reduce fatigue and irritability

Support cognitive performance and creative thinking

How to Take a Healthy Nap (Without Wrecking Your Sleep)

Not all naps are created equal. Here are some key tips for healthy napping:

DO:

Nap before 3 p.m. Napping too late can interfere with nighttime sleep.

Limit naps to 20–30 minutes. This keeps you in light sleep and helps you wake up refreshed.

Set a timer. Oversleeping during a nap can leave you groggy or disrupt your sleep later.

Nap in a quiet, dark, cool space. Use blackout curtains or a sleep mask.

Relax your mind. Try visualizing your brain as a muscle you’re gently relaxing.

AVOID:

Napping longer than 60 minutes regularly. Try to keep it at the 30-minute mark. Studies show naps over an hour may be linked to health risks like Type 2 diabetes, metabolic syndrome, and cardiovascular issues. (Note: Long naps don’t cause these conditions but may be associated with them.)

Sleeping too late in the day. It throws off your body’s sleep-wake cycle.

When a Longer Nap Is Okay

There are times when longer naps make sense:

Recovering from an illness~~Experiencing jet lag or sleep debt

Working night shifts or irregular hours~~Anticipating future sleep loss

Babies and young children (they naturally need longer naps!)

In these situations, listen to your body and catch up as needed.

Try a Coffee Nap for Extra Energy

Ever heard of a coffee nap, or “nappucino”? According to an article in Calm titled, “Coffee Naps: Science, Benefits, and How to Take One,” there’s actual science behind why combining caffeine with a short nap can be especially effective at reducing midday sleepiness. This gives permission for a midday cup of coffee and a nap!

Here’s how it works:

1. Drink a cup of coffee.

2. Lie down for a 20-minute nap.

3. Wake up just as the caffeine kicks in.

Why does this work? During a nap, your brain clears out adenosine. Adenosine is a compound that causes drowsiness. Since caffeine blocks adenosine receptors, you’ll wake up feeling doubly alert, refreshed from sleep and energized by coffee. This clever trick is also in the book written by Dr. Sara C. Mednick, PhD, author of Take a Nap, Change Your Life.

Research gives YOU the Green Light to Nap

If you’ve ever felt lazy for wanting a nap, consider this your green light. A short, well-timed nap can refresh your brain, lift your mood, and improve your day.

Remember, you’re not slacking, you’re recharging.