Daytime napping done right: how to recharge without ruining your night's sleep

Daytime napping works best when it is short and early: 10–20 minutes before 3 p.m. usually gives you energy without grogginess and doesn't get in the way of falling asleep at night. A long or late nap, on the other hand, is more likely to throw off your night routine.

The idea that napping means being lazy is long out of date. Pilots, athletes and even NASA staff use short naps to regain focus in the middle of the day, as Sleep Foundation explains in detail.

Is daytime napping good for you?

The main benefit of a nap is a quick reset: afterwards it's easier to concentrate, and the rest of the day feels calmer.

The National Sleep Foundation describes a short daytime rest as a way to restore alertness and attention. In practice, people most often notice:

• less sleepiness in the afternoon;
• an easier time staying focused at work and behind the wheel;
• a calmer mood by evening, with less irritability.

Still, a nap doesn't replace a full night's sleep. If you regularly sleep too little at night, start with your routine — see "How much sleep do you need?".

How long should daytime naps be for adults?

For adults, 10–20 minutes is the sweet spot. This is the so-called power nap: you wake up alert, without sleep inertia.

A longer nap of 60–90 minutes can also be useful if it covers a full sleep cycle. But it doesn't suit everyone and doesn't always fit into a schedule.

The worst option is an alarm in the middle of deep sleep. That brings on sleep inertia: a heavy head and grogginess for another 20–30 minutes after waking.

When is the best time to nap?

The best time for a nap is early to mid-afternoon, before 3 p.m. An after-lunch nap is natural: many people feel their energy dip exactly then.

• The ideal window is from early afternoon until 3 p.m.
• A late nap is more likely to keep you from falling asleep at your usual bedtime.
• Consistency matters more than length: try to nap at the same time if it's part of your routine.

How can you fall asleep faster for a short nap?

Darken the room, put your phone away and set a timer for 20 minutes. The timer removes the worry about oversleeping and helps you relax faster.

• Lie down or settle into a comfortable chair with head support.
• Use an eye mask or earplugs if it's bright or noisy around you.
• Skip coffee right before a nap if you want to fall asleep quickly.

Is daytime napping helpful after 60?

After 60, a nap can be a handy part of your routine, as long as it stays short and doesn't eat into your night's sleep.

With age, night sleep often becomes more broken, and you may want to catch up during the day. The rules are the same: short, early and at the same time. If a long nap makes it hard to fall asleep in the evening, cut it down. Morning light helps too — it sets your internal clock; read more in "Morning light".

How to sleep during the day after a night shift?

After a night shift, daytime sleep is your main sleep, and you should prepare for it the way you would for a night's rest.

Darken the bedroom with blackout curtains, cut the noise and let the people you live with know. Try to go to bed at the same time after every shift. More tips in "Shift work and sleep".

How to fit a nap into your routine?

Start small: for a few days in a row, lie down for 15–20 minutes at the same time and note how you feel in the evening. If you sleep worse at night, move the nap earlier or make it shorter.

Daytime napping health risks: who might a nap disrupt?

Napping is more likely to get in the way for people who struggle to fall asleep at night: it uses up part of the sleep pressure that builds during the day.

If you toss and turn for a long time in the evening, try going without a nap for a week or cutting it to 10 minutes. That is often enough to make your night's sleep deeper.

Many people add Silent Nights to their evening routine — a LifeWave patch that, according to the company, helps you relax and fall asleep more calmly. And X39 is used to support steady energy through the day. More about the evening patch in "Silent Nights sleep patch".