The Benefits of Napping: How to Fit It Into Your Schedule

Quick Answer: Napping offers powerful benefits for both physical and mental health, including improved alertness, better memory, enhanced mood, and reduced stress. The ideal nap is 20-30 minutes taken in the early afternoon (1-3 PM). Keep naps short to avoid grogginess and ensure they don't interfere with nighttime sleep. Research shows regular nappers may even have lower risk of heart disease.

You're probably familiar with the saying, "I'll sleep when I'm dead." But did you know that's not actually the healthiest attitude to have? In fact, if you don't get enough sleep, you're doing your body a disservice—and that includes napping. Don't get us wrong, we're not saying that you should skip out on nighttime slumber altogether. We're just here to tell you that there's nothing wrong with taking a quick snooze during the day.

In fact, there are quite a few benefits to be had from squeezing in a nap. If you're on the fence about taking a nap, or if you just don't know how to make time for one in your busy day, read on. We've got all the info you need to make napping work for you.

What Is Napping?

Napping is a quick and easy way to get some rest and rejuvenation during the day. It's a brief respite from the hustle and bustle of the world, and it can help refresh your mind and body. Unlike nighttime sleep, which involves multiple 90-minute sleep cycles, naps are short periods of rest that provide a quick recharge without entering the deepest stages of sleep.

Of course, napping works best when it complements—not replaces—quality nighttime sleep. For a deeper dive into why sleep matters so much for your health, weight management, and fitness goals, check out our comprehensive guide on the importance of sleep for overall health and well-being.

The Benefits of Napping

Research has uncovered numerous benefits of incorporating naps into your routine. Here's what science tells us about the power of a good nap.

Boosts Energy and Alertness

One of the most immediate benefits of napping is increased energy. A short nap can make you feel more awake and alert, helping you power through the rest of your day without reaching for another cup of coffee. Studies show that naps can improve reaction time and reduce the feeling of sleepiness that often hits in the afternoon.¹

Enhances Memory and Learning

Napping has been shown to improve memory and help you retain information learned earlier in the day. Research from Harvard University found that a 30-minute nap can boost cognitive performance and help consolidate memories, making napping particularly valuable for students and anyone learning new skills.²

Improves Mood and Reduces Stress

Feeling cranky in the afternoon? A nap might be just what you need. Napping—or even just resting quietly for 20-30 minutes—can brighten your outlook and help you handle frustration more calmly. The relaxation that comes from lying down and resting is a proven mood booster. Naps have also been shown to reduce cortisol levels, helping your body recover from stress.³

Supports Heart Health

Here's a surprising benefit: regular napping may be good for your heart. A study published in the Archives of Internal Medicine found that people who napped at least three times per week were 37% less likely to die from heart disease. Among working men, the benefit was even more pronounced—64% lower risk.⁴

Boosts Creativity

Need to solve a problem or come up with a creative idea? A nap might help. Rest allows your brain to make new associations and connections between ideas. Many famous creative minds—including Albert Einstein, Thomas Edison, and Salvador Dalí—were known nappers who credited their afternoon snoozes with helping them think more creatively.

Supports Overall Health

By taking a nap, you're giving your body a chance to rest and recharge, which can help boost your immune system. Studies have found that people who nap regularly tend to live longer, healthier lives than those who don't, likely due to the cumulative benefits of better stress management, improved mood, and enhanced cognitive function.

How Long Should You Nap?

Not all naps are created equal. The length of your nap matters significantly for how you'll feel afterward.

10-20 minutes (Power Nap): This is the sweet spot for most people. A short power nap boosts alertness and energy without causing grogginess. You'll wake up refreshed and ready to tackle the rest of your day.

30-60 minutes: Be cautious with this range. Napping this long can put you into deeper sleep stages, and waking up mid-cycle often leaves you feeling groggy and disoriented—a phenomenon called sleep inertia. If you feel worse after napping, you might be sleeping too long.

90 minutes: If you have time for a longer nap, 90 minutes allows you to complete a full sleep cycle, including REM sleep. You'll wake up at a lighter sleep stage and feel more refreshed. This length can be helpful if you're sleep-deprived or preparing for a late night.

When Is the Best Time to Nap?

Timing matters. The ideal nap window is early afternoon, typically between 1 PM and 3 PM. This timing aligns with your body's natural circadian rhythm—that post-lunch dip when alertness naturally decreases.

Avoid napping too late in the day. Napping after 3 PM can interfere with your ability to fall asleep at night, which defeats the purpose. If you're already struggling with nighttime sleep, be especially careful about late-afternoon naps. For tips on improving your nighttime sleep quality, our sleep and health guide covers evidence-based strategies for better rest.

How to Fit Napping Into Your Schedule

Whether you're a working professional, a student, or simply have a lot of responsibilities, finding time to nap can be a challenge. But with a few simple strategies, you can make napping a regular part of your routine.

Find the Right Spot

To get the most out of your nap, find a quiet and comfortable place where you can relax. Whether you choose to nap at home, in your office, in your car, or even in a park, make sure you choose a location that's free from distractions and conducive to sleep. A dark environment helps—consider using an eye mask if you can't control the lighting.

Schedule Your Naps

Treat your nap like any other important appointment. Put it on your calendar. Consistency helps your body adapt—if you nap at the same time each day, you'll find it easier to fall asleep and wake up feeling refreshed.

Set an Alarm

This is crucial. Set an alarm for 20-30 minutes so you don't oversleep. Napping too long can leave you groggy and may interfere with nighttime sleep. Having an alarm also helps you relax—you won't worry about sleeping through an important meeting or obligation.

Create a Pre-Nap Routine

A brief wind-down routine can help you fall asleep faster. Put your phone on silent, dim the lights, and take a few deep breaths. Some people find that a light blanket helps since body temperature drops slightly during sleep.

Avoid Caffeine Before Napping

Drinking coffee or tea within two hours of your nap can make it harder to fall asleep. However, some people swear by the "coffee nap"—drinking coffee right before a 20-minute nap so the caffeine kicks in as you wake up. Experiment to see what works for you.

Napping and Nutrition

What you eat affects how well you sleep—and that includes naps. Heavy, high-fat meals can make you feel sluggish but may actually make it harder to get quality rest. Light, balanced meals support both energy levels and better sleep.

If you're looking to optimize both your sleep and your nutrition without the hassle of meal planning, Clean Eatz Kitchen meal plans offer portion-controlled, balanced meals that support your energy levels throughout the day. When you're eating well, you'll find it easier to maintain consistent energy—and your naps will be more effective too.

When Napping Might Not Be Right for You

While napping offers many benefits, it's not ideal for everyone. You may want to limit or avoid naps if:

You have trouble sleeping at night: If you struggle with insomnia, napping—especially late in the day—can make nighttime sleep even harder.

You feel worse after napping: Some people experience significant sleep inertia and feel groggier after naps. If that's you, try shorter naps (10-15 minutes) or skip napping altogether.

You're napping excessively: Needing to nap for hours every day could indicate an underlying health issue, sleep disorder, or inadequate nighttime sleep. If excessive daytime sleepiness is affecting your life, consult a healthcare provider.

The Bottom Line

Napping is a powerful tool for improving your physical and mental well-being. From boosting energy and alertness to enhancing creativity and memory, the benefits of napping are numerous and well-supported by research. And with a few simple strategies for fitting napping into your busy schedule, you can make this restful practice part of your daily routine.

So go ahead—take a nap. Your body and mind will thank you.

Frequently Asked Questions

Is it healthy to take a nap every day?

Yes, taking a short nap (20-30 minutes) daily can be healthy for most adults. Research shows regular napping can boost alertness, improve memory, enhance mood, and reduce stress without disrupting nighttime sleep. However, if you're having trouble sleeping at night, limit naps or avoid them after 3 PM.

How long should a power nap be?

The ideal power nap is 20-30 minutes. This length allows you to get restorative rest without entering deep sleep, which can cause grogginess upon waking (sleep inertia). If you need a longer nap, aim for 90 minutes to complete a full sleep cycle and wake feeling refreshed.

What are the benefits of napping?

Napping offers numerous benefits including improved alertness and concentration, enhanced memory and learning, better mood and reduced irritability, lower stress levels, increased creativity, and even cardiovascular benefits. Studies show people who nap regularly may have lower risk of heart disease.

What is the best time of day to take a nap?

The best time to nap is early afternoon, typically between 1-3 PM. This aligns with your body's natural circadian dip (the post-lunch slump) and is early enough that it won't interfere with nighttime sleep. Avoid napping after 3 PM if you have trouble falling asleep at night.

Can napping replace nighttime sleep?

No, napping cannot replace nighttime sleep. During nighttime sleep, your brain cycles through multiple sleep stages including deep sleep and REM sleep, which are essential for physical restoration, memory consolidation, and hormone regulation. Naps complement nighttime sleep but don't provide the same complete benefits.

References

¹ Brooks, A., & Lack, L. (2006). A brief afternoon nap following nocturnal sleep restriction: which nap duration is most recuperative? Sleep, 29(6), 831-840. https://pubmed.ncbi.nlm.nih.gov/16796222/

² Mednick, S., Nakayama, K., & Stickgold, R. (2003). Sleep-dependent learning: a nap is as good as a night. Nature Neuroscience, 6(7), 697-698. https://pubmed.ncbi.nlm.nih.gov/12819785/

³ Faraut, B., et al. (2015). Napping reverses the salivary interleukin-6 and urinary norepinephrine changes induced by sleep restriction. Journal of Clinical Endocrinology & Metabolism, 100(3), E416-E426. https://pubmed.ncbi.nlm.nih.gov/25668196/

⁴ Naska, A., et al. (2007). Siesta in healthy adults and coronary mortality in the general population. Archives of Internal Medicine, 167(3), 296-301. https://pubmed.ncbi.nlm.nih.gov/17296887/