In a fast-paced, sleep-deprived world, napping may seem like a luxury – or worse, a sign of laziness. But mounting scientific evidence suggests the opposite. For many people, a short daytime nap can deliver big benefits, including improved memory, better mood, sharper thinking and even enhanced overall health.
“While some of the studies are a little inconsistent, it does appear that naps may actually help cognitive health,” said Dr. Lori Posk, an internal medicine physician at Cleveland Clinic Indian River Hospital. “They can improve learning, psychomotor performance, memory, focus, and may help with hand-eye coordination and reaction times.”
Not all naps are created equal, however. The benefits often depend on how long you rest.
- Power nap (10 to 20 minutes): Ideal for a quick boost in alertness and performance. You stay in the lighter stages of non-REM sleep and you avoid grogginess.
- Short nap (20 to 30 minutes): May cause some grogginess upon waking but still offers cognitive and alertness benefits.
- Longer nap (60 to 90 minutes): Allows for a complete sleep cycle, including REM sleep, which supports memory consolidation and cognitive processing. However, waking up from deep sleep may cause sleep inertia – a period of sluggishness.
- Long nap (90+ minutes): Less beneficial because you may wake during deep sleep, leaving you feeling groggy rather than refreshed.
“It appears that somewhere between 20 and 90 minutes is the sweet spot,” Dr. Posk explained. “To go through both REM and non-REM stages, 90 minutes seems to be ideal for cognitive function.”
According to Dr. Posk, the best time to nap is typically between 1 p.m. and 2 p.m., shortly after lunch. Napping later in the afternoon can interfere with nighttime sleep.
Midday napping isn’t part of the daily routine for many Americans, but it’s long been embraced by other cultures. The siesta – Spanish for “sixth hour” – dates back to the Roman Empire and is still common in Spain and Latin America. Businesses traditionally close for a few hours in the afternoon, allowing workers to eat, rest and escape the heat before returning to work in the evening.
Americans who work at home can adhere to that schedule too, if it suits them, but the American workplace generally doesn’t accommodate siestas for those who have to show up at the office, factory or store.
Workers who live close enough to home may be able to squeeze in a sandwich and a 20-minute nap during their lunch break, but for others, it’s a matter of pushing through that post-lunch lull with willpower and caffeine.
“If you don’t have the time or place to nap, I suggest getting up and walking around, preferably outside,” said Dr. Posk. “Movement and fresh air can be very energizing. I also advise against drinking caffeine after noon, as it can disrupt your nighttime sleep.”
Some progressive companies are catching onto the benefits of napping and have begun installing nap pods – ergonomic, semi-enclosed chairs or capsules designed to facilitate short, comfortable naps in the workplace. These pods may feature soundproofing, mood lighting, calming music and gentle wake-up alarms.
Pods are also appearing on college campuses, in airports and in hospitals – anywhere that short rest periods can help people recharge, refocus and perform better.
While short naps can benefit most people, they’re not always ideal for everyone, especially if they become a necessity.
According to the Sleep Foundation, habitual long naps in older adults are associated with increased inflammation. Middle-aged women who nap longer than an hour daily may have a higher risk of developing high blood pressure – though this same risk doesn’t appear to affect men.
Some research also shows that for people with a history of heart disease, the drop in blood pressure that occurs during a nap can increase the risk of cardiac events.
Sorting the good from the bad regarding naps was the focus of a study published in April 2023 in the journal Obesity. Researchers from Brigham and Women’s Hospital in Boston assessed more than 3,000 adults in Spain – the siesta capital of the world.
The study revealed that 35 percent of those studied regularly took siestas, and 16 percent took long siestas. The definition of a long siesta in the study was a nap lasting longer than 30 minutes.
The study found that short siestas of less than 30 minutes were associated with a lower frequency of elevated blood pressure compared to those with no siestas.
As a qualification, Dr. Posk said frequent or excessive daytime sleepiness can be a red flag for an underlying issue.
“If someone is consistently needing long naps during the day, they should be evaluated by a healthcare provider,” she said. “It could be a sign of sleep apnea, which is very common and treatable, or even depression, which also impacts sleep.”
If napping isn’t possible during the day, prioritizing good nighttime sleep is crucial.
“Sleep in a cool, dark room without distractions,” Dr. Posk advised. “Turn off electronic devices at least 30 minutes before bed and avoid excessive stimulation. Getting a good night’s sleep reduces the need for daytime naps.”
“There’s no reason to feel guilty about taking a nap,” Dr. Posk added. “In fact, 50 percent of people over the age of 60 take naps regularly. When incorporated into a daily routine, naps can be very beneficial.”
So next time you find yourself craving a nap, don’t fight it. Whether you’re catching up on lost sleep, preparing for a busy afternoon, or simply need a mood boost, a nap may be exactly what your brain and body need.
Lori Posk, MD, FACP, earned her medical degree from Michigan State University and completed her internship and residency in internal medicine at Cleveland Clinic in Ohio. In addition to being an internist, she is also Medical Director of Clinical Informatics at Cleveland Clinic Indian River Hospital. She sees patients at the Rosner Family Health and Wellness Center, 3450 11th Court, Vero Beach, 772-794-3364.