Napping is the secret to success, but only under one condition
Napping has long been considered a useful tool for improving alertness, mood, and productivity. But while a short break helps some people, it can disrupt their night's sleep for others.
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The body naturally experiences a dip in energy in the early afternoon, usually between 13 p.m. and 16 p.m. This isn't just a consequence of lunch – our internal biological clock (circadian rhythm) creates cycles of wakefulness and sleepiness throughout the day, writes The Independent.
Research shows that taking a short nap during this period – especially if accompanied by light exposure – can reduce fatigue, improve concentration, and boost mental function without affecting your night’s sleep. These naps allow the brain to rest without falling into deep sleep, making it easier to wake up and keeping you feeling refreshed.
When does napping become a problem?
Taking too long a nap can have the opposite effect – feeling heavy and groggy upon waking. This is due to “sleep inertia,” the slowness that occurs when the body wakes up from a deep sleep.
If you nap for more than 30 minutes, your brain enters a stage of slow-wave sleep, which makes it harder to wake up. Research shows that waking up from this stage can cause drowsiness that lasts up to an hour, which can negatively affect your ability to perform important tasks. Also, sleeping late in the afternoon can reduce your natural need for sleep at night, making it harder to fall asleep.
Who benefits the most from napping?
For some people, napping is a necessity. Shift workers often struggle with irregular sleep schedules, so strategic napping can help them stay alert and reduce the risk of making mistakes at work.
Athletes use naps to speed muscle recovery and improve performance, while employees in demanding professions, such as healthcare workers and pilots, often practice planned short breaks to reduce fatigue and increase concentration.
How to nap properly?
If you want to reap the benefits of napping without the negative consequences, follow these rules:
Take short naps – ideally between 10 and 20 minutes – to avoid feeling sluggish.
Take a nap before 14 p.m. – later naps can delay sleep.
Provide a quiet environment – a dark, quiet, and cool room is best for quality sleep. If that’s not possible, you can use an eye mask.
