Most of us are perpetually sleep-deprived. According to the American Academy of Sleep Medicine, we should aim for a minimum of seven hours of sleep per night, and many studies show that even this minimum isn’t enough for optimal cognitive or physical performance. Given these sleep challenges, an afternoon nap can sound extremely appealing.
Matthew Epstein, MD, a sleep medicine specialist with Atlantic Health System, shares the pros and cons of napping and how to optimize your sleep.
Pros and cons of napping
If you experience a plunge in energy early in the afternoon, you’re not alone. Our circadian rhythms make us feel very awake in the morning before a small dip in energy later in the morning that eventually passes. In the afternoon, usually after lunch, you likely experience a larger drop in energy and alertness that can make you feel sleepy.
Napping can have some benefits, including helping you feel more awake and alert and improving performance during these dips. However, napping can interfere with achieving good sleep at night, which can make you feel even more tired the next day.
Some studies have shown that naps — even short ones — can interfere with your normal circadian rhythm and negatively impact sleep later that night. Over time, chronic napping may even make you feel less awake during the day.
“Taking a nap can be rejuvenating physically and mentally,” says Dr. Epstein. “But it’s still best to maximize sleep overnight so that a daytime nap isn’t necessary.”
When should adults nap?
While naps should not replace normal sleep, there are times when you might consider taking a nap, including if you are feeling drowsy during a long drive or if you had an off night of sleep.
However, if you’re constantly feeling tired and wanting a nap to rest every day, it might be time to reevaluate your sleep routine.
“Patients often ask me if they can nap,” says Dr. Epstein. “My response is ‘Why do you need to nap?’ We really need to be thinking about how much sleep we are getting overnight.”
You may need to seek the care of a doctor if:
- You have difficulty sleeping overnight
- You can’t get adequate sleep despite trying (i.e., you are in bed much longer than you are sleeping)
- You are not adequately rested despite getting enough sleep
How to take better naps
If you do need a nap, follow these guidelines to keep them effective:
- Keep naps to 15-20 minutes so you don’t progress to deep sleep and wake up groggy, a phenomenon known as “sleep inertia.”
- Nap as early in the day as possible to avoid impacting your sleep at night.
- Don’t try to caffeinate before your nap to wake up more refreshed. Too much caffeine, especially in the afternoon, can interfere with your sleep at night.
Instead of a nap, Dr. Epstein recommends getting outside and taking a walk — which can offer even more health- and mood-boosting benefits.
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