Napping: Do’s and Don’ts for Healthy Adults

Coraline Tuff

Napping
Feb 12, 2021
606

Unsure whether napping is good for you? Understand the pros and cons and the best way to take a nap.

If you’re sleep deprived or just looking for a way to relax, you might be thinking about taking a nap. Napping at the wrong time of day or for too long can backfire, though. Understand how to get the most out of a nap.

Table of Contents

What are the benefits of napping?

Napping offers various benefits for healthy adults, including:

What are the drawbacks to napping?

Napping isn’t for everyone. Some people simply can’t sleep during the day or have trouble sleeping in places other than their own beds, which napping sometimes requires.

Napping can also have negative effects, such as:

When should I consider a nap?

You might consider making time for a nap if you:

Could a sudden increased need for naps indicate a health problem?

If you’re experiencing an increased need for naps and there’s no obvious cause of new fatigue in your life, talk to your doctor. You could be taking a medication or have a sleep disorder or other medical condition that’s disrupting your nighttime sleep.

What’s the best way to take a nap?

To get the most out of a nap, follow these tips:

After napping, give yourself time to wake up before resuming activities — particularly those that require a quick or sharp response.

Kryger MH, et al., eds. Psychological and behavioral treatments for insomnia II: Implementation and specific populations. In: Principles and Practice of Sleep Medicine. 6th ed. St. Louis, Mo.: Elsevier Saunders; 2017. https://www.clincalkey.com. Accessed Sept. 19, 2018.
Faraut B, et al. Napping: A public health issue. From epidemiological to laboratory studies. Sleep Medicine Reviews. 2017;35:85.
Maski K. Insufficient sleep: Evaluation and management. https://www.uptodate.com/contents/search. Accessed Sept. 19, 2018.
Mantua J, et al. Exploring the nap paradox: Are mid-day sleep bouts a friend or foe? Sleep Medicine. 2017;37:88.
Tamaki M, et al. Night watch in one brain hemisphere during sleep associated with the first-night effect in humans. Current Biology. 2016;26:1190.
Your guide to healthy sleep. National Heart, Lung, and Blood Institute. https://www.nhbli.nih.gov/health-topics/all-publications-and-resources/your-guide-healthy-sleep. Accessed Oct. 4, 2018.
Sleep deprivation and deficiency. National Heart, Lung, and Blood Institute. https://www.nhlbi.nih.gov/health-topics/sleep-deprivation-and-deficiency#More-Information. Accessed Oct. 4, 2018.
Hilditch CJ, et al. A review of short naps and sleep inertia: Do naps of 30 min or less really avoid sleep inertia and slow-wave sleep? Sleep Medicine. 2017;32:176.
Tips for better sleep. Centers for Disease Control and Prevention. https://www.cdc.gov/sleep/about_sleep/sleep_hygiene.html. Accessed Sept. 24, 2018.

This content was originally published here.

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