Napping
Many people wonder whether naps are good for you, how long they should last and whether they can make up for lost sleep. The answer isn’t one‑size‑fits‑all.
Are naps good for you? Or best avoided?
Naps aren’t usually recommended every day, as they can interfere with night‑time sleep. However, if you’ve had a poor night or are feeling very tired, a short nap can be helpful.
A brief, planned nap can boost energy, improve focus and memory, and reduce stress and tiredness. In fact, a short nap can give a similar lift to strong coffee — but without the jittery side effects.
That said, if you regularly struggle to sleep at night or have insomnia, napping may make these problems worse. And if you feel the need to nap most days, it could be a sign that your night‑time sleep isn’t good quality. If this is the case, it’s worth looking at your sleep routine or speaking to your GP.
What is the best time to nap?
The best time to nap is usually early afternoon, between 1pm and 3pm. This is when many people naturally feel a dip in alertness. Napping too late in the day — for example after 4pm — can make it harder to fall asleep at night.
How long should a nap be?
The ideal nap is a short “power nap” of 20–30 minutes. This is long enough to refresh your body and brain without falling into deep sleep. Longer naps can leave you feeling groggy and even more tired than before.
Is it best to nap on the sofa or bed?
Whether you nap on the sofa or the bed is up to you. What matters most is that the space feels calm and comfortable and that is quiet, cool and dim/dark. This helps you fall asleep more easily and makes the nap more effective.
Are there any tips/aids to help naps be more restful?
- Use an eye mask to block out light
- Use earplugs if noise is an issue
- Set a timer so your nap doesn’t run too long
If you can’t fall asleep, that’s okay. Simply lying down and resting quietly can still help you relax and recharge.