Gina Johnson
Napping can be a double-edged sword. While it can be beneficial, it may also have some negative consequences.
Napping can improve alertness, mood, memory, and reduce stress. It can also help people catch up on late nights, and ensure they are well-rested. Research has shown that napping improves memory and cognitive ability. Napping may also have health benefits, with one study finding that napping once or twice a week was associated with a lower risk of cardiovascular problems.
However, napping can also be detrimental to health. One study found that napping for more than 90 minutes was associated with high blood pressure in middle-aged and older women, while another found that napping for more than 30 minutes was correlated with a higher frequency of non-alcoholic fatty liver disease. Napping may also interfere with nighttime sleep, especially if the nap is longer than 30 minutes or occurs too late in the day.
| Characteristics | Values |
|---|---|
| Benefits | Can improve memory, alertness, mood, cognitive ability, physical ability, immune system, and workplace performance |
| Timing | Best time to nap is between 1 and 4 pm, or between 1 and 3 pm |
| Duration | 20-30 minutes is ideal, but 90 minutes can also be beneficial |
| Drawbacks | Can cause grogginess, insomnia, and sleep disorders |
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What You'll Learn
Naps can improve alertness, mood, memory, and performance
Napping can improve alertness, mood, memory, and performance. A short nap in the mid-afternoon can boost memory, improve job performance, lift your mood, make you more alert, and ease stress.
Studies have shown that sleep plays an important role in storing memories. A nap can help you remember things learned earlier in the day as much as a full night's sleep. Napping works to keep you from forgetting things like motor skills, sense perception, and verbal recall.
In one study, nappers found it easier to put together information they got earlier in the day. When you do a task over and over throughout the day, your performance gets worse as the day goes on. Studies show that a nap can help keep you more consistent.
If you're feeling down, try taking a nap to lift your spirits. Napping, or even just resting for an hour without falling asleep, can brighten your outlook. Experts say relaxation that comes from lying down and resting is a mood booster, whether you fall asleep or not.
If you start to feel a bit sleepy right after lunch, a 20-minute nap can help you battle heavy eyelids. A nap as short as 10 minutes can be beneficial, but keep your nap to 30 minutes or less so you don't wake up feeling more tired.
In most cases, the benefits of afternoon naps far outweigh any of the drawbacks. Research shows that afternoon naps – when timed correctly – do not negatively impact nighttime sleep. In multiple studies, people who took afternoon naps obtained as much or more sleep in a 24-hour period than those who didn’t nap.
For people who maintain a traditional sleep-wake schedule, napping in the early afternoon (between 1 p.m. and 3 p.m.) is likely optimal. Many people naturally experience a period of decreased energy and alertness in the early afternoon, known as the “post-lunch dip” or “afternoon slump.”. Napping during this time has been found to boost energy levels, increase alertness, improve mood, enhance memory and cognitive ability, and improve physical ability.
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Napping may reduce the risk of cardiovascular problems
The Benefits of Napping
A 2019 study published in the journal Heart found that people who napped 1–2 times a week were 48% less likely to experience cardiovascular problems, such as heart attacks, strokes, or heart failure, compared to those who did not nap at all. The study also found that the benefits disappeared for those who napped 6–7 times a week, and the duration of the nap did not seem to have an impact.
A 2024 study published in the Hellenic Journal of Cardiology used a two-sample Mendelian randomization method to investigate the relationship between daytime napping and cardiovascular disease (CVD). The study found that daytime napping was associated with an increased risk of five types of CVD, including heart failure, hypertension, atrial fibrillation, cardiac arrhythmias, and coronary atherosclerosis.
The Risks of Napping
However, it is important to note that the frequency and duration of naps may play a significant role in their impact on cardiovascular health. Some studies have found that longer naps, particularly those lasting over an hour, may be associated with an increased risk of CVD and all-cause mortality. A meta-analysis of 11 prospective cohort studies found that long daytime naps (≥60 minutes/day) were associated with a higher risk of CVD and all-cause mortality, while shorter naps (<60 minutes/day) were not.
The reasons for napping may also be important. Dr. Michael Grandner, director of the Sleep and Health Research Program at the University of Arizona, notes that napping can be beneficial if it helps someone get through the day, but it could also be a sign of an underlying health issue if a person is napping because they cannot stay awake.
Recommendations for Napping
To optimize the potential benefits of napping and minimize the risks, it is recommended to:
- Nap in the early afternoon (between 1 p.m. and 3 p.m.), when most people experience a natural decline in energy and alertness.
- Limit naps to at least 8 hours before bedtime to avoid nighttime sleep problems.
- Keep naps short (30 minutes or less) to avoid entering deep sleep, which can cause grogginess upon waking.
- In some cases, napping for 90 minutes can be beneficial, as it allows the body to cycle through the stages of sleep without disrupting deep sleep.
Overall, while napping may provide some cardiovascular benefits, it is important to consider the frequency, duration, and reasons for napping, as well as individual sleep needs and cycles.
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Napping may be beneficial for shift workers
Shift workers tend to get less sleep and poorer quality sleep than those who work more typical hours. As a result, they may accumulate a sleep "debt" over several consecutive shifts. Well-timed naps can help compensate for this debt and relieve the buildup of the homeostatic sleep drive.
Research has found several benefits of napping among shift workers. These include:
- Increased attention and mood
- Decreased drowsiness and fatigue
- Enhanced performance at work
- Reduced number of errors and risk of accidents at work or on the road
One study found that scheduled napping during work shifts may be an effective way to mitigate fatigue-related risks for emergency medical services personnel and similar shift worker groups. The study found that napping improved performance and decreased fatigue in shift workers.
Another study found that 51% of shift workers were habitual nappers, and that napping behaviour was closely related to the length of the major sleep episode, which depended on the shift worked and on diurnal type. Morning shift nappers, for example, rated lower on a morningness/eveningness scale, while night shift nappers rated higher.
If you are a shift worker, you may benefit from taking a prophylactic nap before your shift or a recovery nap during your night shift. A prophylactic nap is often used in anticipation of sleep deprivation or to increase alertness during a late evening or night shift. These naps tend to be quite long (60 minutes to a few hours) but much shorter naps are also beneficial. Recovery naps, on the other hand, are generally considered more restful because they align better with the natural sleep-wake cycle. However, many workplaces do not offer the opportunity for employees to take these naps due to logistical or time constraints, or a lack of understanding of the value of napping.
Whether you choose to take a prophylactic or recovery nap, it is important to allow enough time after waking up before performing critical tasks, as you may experience "sleep inertia", which is associated with temporary reductions in cognitive and motor functioning. Sleep inertia typically lasts up to 30 minutes but can be longer or shorter depending on the individual. To avoid sleep inertia interfering with your work, it is recommended to take nighttime recovery naps before 4 AM and to limit them to 10-20 minutes.
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Napping may be detrimental to older adults
Napping for 30 to 90 minutes has been shown to improve word recall and figure drawing in older adults aged 65 and older. Longer naps, on the other hand, tend to interfere with cognition and the ability to think and form memories.
Research has shown that older adults who nap for longer than 90 minutes have a higher risk of developing diabetes, cardiovascular disease, and cognitive impairment. Longer naps have also been linked to increased mortality rates in older adults.
In addition, longer naps can cause temporary grogginess and insomnia at night. This is because longer naps may cause people to wake up from a deeper stage of sleep, resulting in a feeling of fogginess.
Therefore, while short naps can be beneficial for older adults, longer naps may have negative consequences for their health and well-being.
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Napping may be a symptom of sleep deprivation or a sleep disorder
Napping can be a symptom of sleep deprivation or a sleep disorder. Sleep debt, or sleep deficit, results from getting less than seven hours of sleep each night. Sleep debt can quickly add up from common activities like working, commuting, socialising, relaxing, and watching TV. Napping may be a way to compensate for early-morning commutes, long work hours, and too many responsibilities at home.
Excessive daytime sleepiness (hypersomnia) is a condition where people fall asleep repeatedly during the day. If you have hypersomnia, you may regularly nap during the day, fall asleep during the day, and still sleep for long hours at night. Hypersomnia affects your ability to function at work and socially, affects your quality of life, and increases your chance of accidents.
Research shows that napping can be good for your brain, but the length of your nap matters. While a 30- to 90-minute nap in older adults appears to have brain benefits, anything longer than an hour and a half may create problems with cognition—the ability to think and form memories. Longer naps can also cause temporary grogginess and insomnia at night.
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Frequently asked questions
Napping can enhance alertness, mood, memory, and reduce stress. Napping can also improve workplace performance, cognitive functions, and physical performance.
Napping during the day is associated with self-reported sleep problems such as waking up frequently during the night. Napping may also have other negative health impacts, such as an increased risk of developing type 2 diabetes, high blood pressure, and cardiovascular problems.
The ideal nap length for adults is about 20 minutes and no longer than 30 minutes. Sleeping for 20 minutes allows the napper to get a bit of light sleep to boost alertness without entering into deep sleep.
For most people, the best time to take a nap is either just before or during the post-lunch dip, which is the period of decreased alertness and productivity often experienced after a midday meal.
