Napping: Do’s and Don’ts for Healthy Adults

Napping isn't just for children. Understand types of naps, pros and cons of napping, and
the best way to take a nap.

If you're sleep deprived or just looking for a way to relax, you may be thinking about
taking a nap. Napping at the wrong time of day or for too long can backfire, though.
Understand how to get the most out of a nap.


What are the benefits of napping?
Napping offers various benefits for healthy adults, including:
• Relaxation
• Reduced fatigue
• Increased alertness
• Improved mood
• Improved performance, including quicker reaction time, better memory, less
confusion, and fewer accidents and mistakes

What are the downsides to napping?
Napping isn't for everyone. Some people have trouble sleeping in places other than their
own beds, while others simply can't sleep during the day. Napping can also have
negative effects, such as:

• Sleep inertia. You may 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. However, if you experience insomnia or poor sleep quality at night,
napping may worsen these problems. Long naps may interfere with nighttime sleep.

When should I consider a nap?
You might consider making time for a nap if you:
• Experience new fatigue or unexpected sleepiness
• Are about to experience sleep loss, for example, due to a long work shift
• Want to make planned naps part of your daily routine

What’s the best way to take a nap?
To get the most out of a nap, follow these simple tips:

• Keep naps short. Aim to nap for only 10 to 30 minutes. The longer you nap, the
more likely you are to feel groggy afterward.
• Take naps in the afternoon. The best time for a nap is usually mid-afternoon,
around 2 or 3 p.m. This is the time of day when you may experience post-lunch
sleepiness or a lower level of alertness. In addition, naps taken during this time are
less likely to interfere with nighttime sleep. Keep in mind, however, that individual
factors — such as your need for sleep and your sleeping schedule — can also play a
role in determining the best time of day to nap.
• Create a restful environment. Nap in a quiet, dark place with a comfortable room
temperature and few distractions.

After napping, be sure to give yourself time to wake up before resuming activities —
particularly those that require a quick or sharp response.


Source: By Mayo Clinic staff