Napping to Support Your Sleep and Energy
Why Nap?
Cancer and its treatments can leave you feeling very tired and fatigued. Napping during the day can help you feel more alert and improve your quality of life. But it’s important to nap in a way that supports your night-time sleep, not makes it harder.
The Wise Way to Nap
Nap before 4pm:
- Napping earlier in the day supports your body’s natural rhythms
- Avoid napping too late – this can make it harder to fall asleep at night
Keep it short – a 20 minute nap is ideal
- Short naps help boost energy without making you feel groggy
- Use a timer or alarm to help you wake up gently
- 2-3 short naps in the day are likely to be more restorative than one long nap
- If you must nap for longer, set an alarm for 90 minutes. This allows you to complete a full sleep cycle and so wake up feeling more refreshed
Create a restful nap space:
- Nap in a quiet, dimly lit and cool room
- Use earplugs, an eye mask or a light blanket for comfort
- If possible, avoid napping in your main bed – try a comfy chair or sofa instead
Optional caffeine tip:
- Try a “caffeine nap”: Drink a cup of tea or coffee just before lying down. The caffeine will kick in as you wake up in 20 minutes, helping you feel more alert
- Avoid caffeine later in the day
When Not to Nap
You may want to avoid napping if:
- You find it hard to fall asleep at night
- You wake up feeling worse after naps
- You’re napping several times a day without feeling more rested
If this happens, try quiet rest instead of sleep. Lie down and:
- Do a 10-minute guided breathing or meditation
- Try a relaxation exercise
- Listen to a calming audio book or music
- Sit or lie quietly with your eyes closed and focus on your breath
Talk to your healthcare team if:
- Fatigue is affecting your daily life
- You feel sleepy most of the day
- You feel confused, dizzy or groggy after naps
- Your night-time sleep isn’t improving
Napping, when done with care, can support your healing, mood, and energy, without interfering with your sleep at night.