Is Napping the Key to Catching Up on Sleep and Improving Health?
- Stacey-Anne Bistak
- Mar 10
- 4 min read
Updated: Oct 21
In our fast-paced lives, we often overlook how essential sleep is. Can a simple nap be the answer to boosting your health, energy, and productivity?
The History and Science of Napping
Siestas were traditionally short naps taken in the early afternoon, very often after the midday meal. It is more common in some countries, particularly those in warm-weather zones such as Spain and southern Europe, the Middle East, South America and Asia.
Napping is not just an indulgence. Research shows that even a short nap can significantly improve mood, outlook, focus, and mental and physical and performance. The famous NASA study of 1995 found that a nap can enhance alertness by up to 54 percent and performance by around 34 percent in pilots and astronauts.
A nap can be a particularly useful strategy for overcoming sleep debt. That’s the term experts use when sleep deprivation occurs. Sleep debt can lead to chronic fatigue, impacting everything from cognitive ability to emotional stability. A brief nap can help replenish some of that lost energy and enhance mental prowess. It can be a great refresh-and-recharge practice — making you ready to tackle the tasks ahead.
The Ideal Nap Duration
You may have tried napping before only to wake up groggy. And you swore never to nap again. But, here’s the good news! You have to time your naps.
Research indicates that a nap of about 20 to 30 minutes is ideal for most people. This timeframe helps maximize the benefits of a power nap without going too deep into sleep, which accounts for the groggy feeling when you wake up. In fact, the NASA study points to 26 minutes as the ideal time for a nap.
Benefits of Napping
If something you do within half an hour can transform you into a more energetic, pleasant, alert and motivated you, what would you trade for it?
Here are some benefits of napping, highlighted by research:
Enhanced Energy: A quick nap can boost your energy levels significantly. For example, a well-timed 20-minute nap has been shown to increase alertness thereafter.
Improved Mood: Napping can relieve stress and irritability. Studies indicate that individuals who regularly nap especially if they are sleep deprived can lower cortisol and stress levels and also blood pressure, putting less stress on their cardiovascular system.
Better Cognitive Function: Regular napping is linked to improved memory and cognitive functions. A study by researchers from the University of Sheffield in the UK was published in Medical News Today. The study found that a 30-minute nap within 4 hours of a learning task significantly improved infants’ memory.
Boosted Productivity: Increasing energy and focus often leads to enhanced productivity. A study conducted by University College London found that giving workers 30-minute naps during the afternoon led to a 14-fold increase in productivity.
Create Your Happy Napping Zone
To truly enjoy the benefits of napping, establish a welcoming environment. Here are a few tips to create your ideal napping space:
Comfort is Key: You want to be cozy. Use soft pillows and blankets. Seek out a quiet area, free from distractions.
The Darker the Better: Dim the lights or turn them off. Wear an eye mask or draw the curtains. Darkness can signal to your body that it’s time to rest.
Cool is Cool: A slightly cooler room is better for sleep. Aim for a cooler environment between 18 to 20 degrees Centigrade or 65 to 68 degrees Fahrenheit. Adjust your thermostat if needed.
Target Your Naps: Aim for early afternoon naps. This prevents interference with your nighttime sleep and maintains your body's natural sleep-wake cycle.
Common Nap Myths Debunked
Many myths abound around napping. Let’s nab the culprits:
Myth 1: Napping is only for those who are lazy, or it’s a luxury for those who don’t have to work. In reality, many very successful people with very busy schedules attest to the power of napping as a way for them to recharge and enhance their productivity.
Myth 2: Naps will disrupt your nighttime sleep. When timed and executed properly, naps can actually help recover energy without disrupting nighttime rest.
Myth 3: The weekend is when you can catch up on sleep lost during the week. Resting longer on weekends does feel nice. But it does not compensate for missing sleep during the week effectively. And, it can throw your sleep-wake cycle off.
Incorporating Napping into Your Routine
Ready to adventure into Nap Land? Here’s how you can easily do it right:
Set a Reminder: Use your phone or calendar to schedule a nap. Even dedicating 20 minutes can greatly improve your day.
Listen to Your Body: Recognize when you feel tired, sleepy, or listless. If you find yourself making mistakes or struggling to concentrate, it’s a good signal to take a break.
Make it a Habit: Just as regular exercise is beneficial, naps can sustain your energy levels effectively if you can include them in your routine whenever you can.
Start Small: If you’re a novice napper, begin with shorter sessions. Gradually adjust as you discover what suits you best.
Napping can be a part of your routine! The increased energy, improved productivity and other health benefits make napping a powerful tool for better living.
But do not run away with the idea that naps are all you need. You do need deep, rejuvenating sleep—ideally between 7 to 9 hours a night. And for that, this article outlines some practices that can help you: Sleep – the Best Gift You Can Give Yourself
Put on your nap cap when you can’t get that stretch of good sleep. Please feel free to comment below or email me if you need any other directions.
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DISCLAIMER: The content I share is for informational purposes only. It is not intended to diagnose, treat, or cure any disease. If you purchase products linked from these blog posts, I may receive a percentage of the proceeds. These affiliations help to support my work.
References
NASA. (1995). Fatigue Countermeasures in Aviation. Aviation, Space, and Environmental Medicine, 66(2), 101-114
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