Q. I retired earlier this year and have begun to enjoy taking afternoon naps. But is regular napping good for my health?
A. The first thing to consider is the possibility that you nap because you have daytime sleepiness. If so, what is the cause? For example:
- Do you take any medicine that might make you sleepy? Review your prescriptions with your pharmacist or during your next doctor's visit.
- Have you started having problems sleeping at night? If you sleep well at night and wake up refreshed, don't worry. But if you feel groggy or have early-morning headaches, you may have sleep apnea or some other cause of interrupted sleep.
- Could you be depressed? Ask yourself if you no longer enjoy activities that previously gave you pleasure and whether you feel low.
If you feel your napping may be related to these issues or other health concerns then see your doctor. However, it sounds as if your nap is voluntary and enjoyable. It probably does not reflect an underlying sleep disturbance. If it refreshes your day without making it hard to sleep at night, snooze away.
For most people, napping in the early afternoon when your body experiences a natural circadian dip, is the best way to catch a few winks without disturbing the sleep-wake cycle. There is no consensus on how long you should nap. Some experts recommend naps should last no more than 30 minutes. The limit is 60 minutes, because longer naps have been linked to a higher risk of health problems like cardiovascular disease.
Try to schedule your naps and not wait until you get sleepy, which will prevent you from napping too late in the day. Keep your napping space dark, cool, and free from distractions. (But there is nothing wrong with the standard couch nap if that's most comfortable.) Remember to give yourself 10 minutes after napping before engaging in mentally or physically demanding tasks.
There is still some stigma about naps at work in America because of the lingering notions of decreased productivity and even laziness. But there is solid evidence that an afternoon nap can improve a worker's cognitive performance, especially for complex tasks, and may stimulate creativity.
When NASA and the Federal Aviation Administration studied the effects of napping on pilots, they found that naps improved mental alertness and performance. Many night shift workers reportedly perked up after taking naps as brief as 15 to 20 minutes.
So, enjoy your nap. Even if you return to work, maintaining an afternoon nap as part of your daily routine can be beneficial.
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FAQs
The best time to sleep is the early afternoon, when your body experiences a natural circadian dip. If you take a nap in the late afternoon or evening, it will likely be harder to fall asleep later. Keep it short. Abbreviated sleeps, around 20 minutes, may be best to avoid grogginess when you wake up.
Is taking a nap in the afternoon healthy? ›
Studies show that an afternoon nap is great for adults, too. There's no need to feel lazy for indulging in daytime sleep. A short nap in the mid-afternoon can boost memory, improve job performance, lift your mood, make you more alert, and ease stress. Cozy up to these nap benefits.
Are naps good for you, Harvard? ›
Some experts recommend naps should last no more than 30 minutes. The limit is 60 minutes, because longer naps have been linked to a higher risk of health problems like cardiovascular disease. Try to schedule your naps and not wait until you get sleepy, which will prevent you from napping too late in the day.
Do you need an afternoon nap? ›
Studies show that napping between 1pm and 4pm can benefit physical and cognitive performance as well as mood.
Are humans supposed to have an afternoon nap? ›
We often perceive sleeping during the day as a sign of laziness, but should we? – After all, there is extensive research showing that an afternoon nap is perfectly natural for humans.
Is a 2 hour afternoon nap good? ›
The ideal nap length is either a short power nap (20-minute nap) or up to 90 minutes. A two-hour nap may leave you feeling groggy and hamper your normal sleep cycle. Generally, you want to nap for less than an hour and take it earlier in the day (such as before 2 or 3 p.m.).
Should I nap at 2pm? ›
Aim to nap in the early afternoon
Though everyone's circadian rhythm is unique, most people experience a dip in alertness around 1 to 3 p.m. If you can make it to a restful area within this timeframe, that's your best bet for a good nap that doesn't mess with nighttime sleep.
Why do afternoon naps feel so good? ›
Sleep experts agree that mid-afternoon is optimal. Your body clock is naturally primed for a break, and it's far enough away from bedtime so as to not interfere with your night sleep. Next, the reason why a brief nap feels best. It takes about 90 minutes for your body (and brain) to go through a complete sleep cycle.
How long should an afternoon nap be? ›
In general, the best nap length for adults is about 20 minutes and no longer than 30 minutes. Sleeping for 20 minutes allows the napper to get a bit of light sleep to boost alertness without entering into deep sleep. Waking up from deep sleep can cause grogginess and actually worsen sleepiness.
What is a downside to naps? ›
Napping can also have negative effects, such as: Sleep inertia. You might feel groggy and disoriented after waking up from a nap. Nighttime sleep problems. Short naps generally don't affect nighttime sleep quality for most people.
Feeling the urge to nap every day can be a straightforward signal from your body that you're not getting enough sleep at night. One common culprit for this deficit is the allure of late-night entertainment, such as binge-watching shows on Netflix, which can push bedtime later and later.
Why do I need a nap at 3pm? ›
Many people naturally experience a period of decreased energy and alertness in the early afternoon, known as the “post-lunch dip” or “afternoon slump.” Napping during this time has been found to boost energy levels, increase alertness, improve mood, enhance memory and cognitive ability, and improve physical ability.
When should you skip an afternoon nap? ›
Every child is different, but most kids drop their afternoon nap sometime between the ages of 3 and 5. There are plenty of signs to look for that your child is ready to stop napping, such as not sleeping during naptime, having trouble falling asleep at nighttime, and waking up earlier than usual.
Do Americans take afternoon nap? ›
A nap may make you more alert, but it depends on when and how you do it. As busy as people are, many Americans have found a way to give themselves a break in their day—they take a nap. They nap at home, in the office, or even in the car, typically in the afternoon.
Is afternoon nap good for brain? ›
Napping for a Better Brain
Nearly 60 percent of participants reported napping after lunch for about an hour. Scientists found that people who napped for 30 to 90 minutes had better word recall – which is a sign of good memory – than people who did not nap or who napped for longer than 90 minutes.
What are the disadvantages of sleeping in the afternoon? ›
Being addicted to afternoon naps can do you more harm than good. Know how the habit can put you at risk of several diseases. "Researchers believe that longer midday naps of more than 30 minutes may be related to a higher BMI, higher blood pressure, and diseases associated with heart disease and diabetes.
How long should I nap in the afternoon? ›
To get the most out of a nap, follow these tips: Keep naps short. Aim to nap for only 10 to 20 minutes.
Is it normal to take a nap every day? ›
In a recent study, researchers say napping two or three times a week might be good for your heart health. Experts say daily napping may be a sign of inadequate nighttime sleep or an underlying health problem. One expert says naps should be shorter than 30 minutes or longer than 90 minutes.
What are the side effects of afternoon nap? ›
Being addicted to afternoon naps can do you more harm than good. Know how the habit can put you at risk of several diseases. "Researchers believe that longer midday naps of more than 30 minutes may be related to a higher BMI, higher blood pressure, and diseases associated with heart disease and diabetes.
Is sleeping 1 hour in the afternoon good? ›
A midday nap can also help you feel more alert and reset you a bit emotionally, easing stress enough to help you be less impulsive and deal with frustration a little better. But naps can also have their downsides. Naps for adults should be no more than an hour and probably best kept to the 15- to 20-minute range.
