The Benefits of Taking a Nap

What is napping?

A nap is a short period of rest that many choose to have during the day. For many, naps help to maintain alertness or overcome daytime fatigue and can deliver a number of benefits.

There are different types of naps and the one that most of us can benefit from is the power nap. Strictly speaking, power napping is not sleeping so it can even be done by people who say they can never sleep during the day. Power napping is taking yourself to a state of deep relaxation and allowing the mind and body to relax, let go and restore.

What are the benefits of a nap?

In today’s busy world, napping can be very beneficial and can even improve the quality of your sleep. A nap can help to remove some of the over-stimulation and agitation of the day before you get into bed at night, thus making for a better night’s sleep. Let’s explore these benefits in more detail.

Increased alertness and performance

A short nap of about 20-30 minutes can help improve alertness, concentration, and performance. It can be especially beneficial for tasks that require sustained attention and focus.

Enhanced learning and memory

Napping has been linked to improve memory, helping you better retain and recall information. It can be particularly useful for students and individuals engaged in cognitive tasks.

Mood improvement

Naps can have a positive impact on mood and emotional well-being. A brief nap can help ease feelings of irritability and improve overall mood.

Stress reduction

Taking a nap can help reduce stress and encourage further relaxation. It provides a break from the demands of the day, allowing the body and mind to recharge.

Improved physical performance

Athletes often use napping as a strategy to enhance physical performance and recovery. A short nap can contribute to improved reaction time, coordination, and overall athletic abilities.

Cardiovascular health

Some studies suggest that regular napping may have cardiovascular benefits, such as lower blood pressure. However, more research is needed to fully understand the long-term effects.

Reduced fatigue

If you're feeling tired or fatigued during the day, a nap can provide a quick energy boost, helping you feel more refreshed and ready to tackle tasks.

Ironically, I have found in my work that napping can also be helpful for those who haven’t been sleeping well for a long time and dread going to bed. It makes sense that taking a nap can help them to counter the effects of their sleeplessness. Whats more, an unusual benefit also arises because being able to nap during the day can attune the body to being receptive to letting go of tension and ‘allowing’ rest. Over time this is a skill that can be applied to going to bed at night and similarly letting go, allowing rest and then, being able to sleep.

How long should a nap be for adults?

In general, the best nap length for adults is about 20 minutes and no longer than 30 minutes. resting for 20 minutes allows the napper to get a bit of light sleep to boost alertness without entering into deep sleep. Waking up from deep sleep can cause grogginess and actually worsen sleepiness. Below are some general guidelines based on different nap lengths and answers to how long should a nap be for adults for better health benefits:

Ultra-short nap (1-5 minutes)

Known as a "power nap," this brief nap can provide a quick energy boost and increased alertness. It's ideal when you need a momentary pick-me-up but want to avoid entering deeper sleep stages.

Short nap (10-20 minutes)

This duration is often recommended for a quick refresh without experiencing sleep inertia, which is that groggy feeling you might get if you wake up from a deeper sleep stage. Short naps can enhance alertness, mood, and performance.

Moderate nap (20-30 minutes)

A slightly longer nap may include a full cycle of light sleep, which can aid memory and creativity. It's still short enough to minimise the risk of sleep inertia.

Longer nap (60-90 minutes)

This duration allows for a full sleep cycle, including both non-REM and REM sleep. Longer naps can enhance memory consolidation, creativity, and problem-solving skills. However, it's important to note that waking up from a deep sleep stage might result in some grogginess.

You may want to experiment with different nap lengths and observe how your body responds to them. Keeping in mind that regular, quality night time sleep remains the foundation of overall well-being, and napping should complement, not substitute for, a good night's sleep. Ideally, you shouldn’t nap in bed where there is a real risk of you oversleeping but this is the ideal time to use the Oak Tree Rise and Recline chair to set up your perfect, comfortable afternoon nap.

What is the best time to take a nap?

What is the best time to take a nap to increase alertness and productivity? For most people, the best time to take a nap is either just before or during the post-lunch dip. The post-lunch dip is the period of decreased alertness and productivity often experienced after a midday meal. As a result, a brief snooze between 2pm and 4pm may reduce afternoon sleepiness.

Early afternoon

The ideal time for a nap is often in the early afternoon, typically between 1PM. and 3PM. This is because your body's natural circadian rhythms can make you feel naturally drowsy during this time.

Keep it short

A short nap of around 10 to 20 minutes is often recommended for a quick energy boost without entering into deep sleep, which can lead to grogginess.

Avoid late afternoon or evening naps

Napping too late in the day, especially in the late afternoon or evening, can interfere with nighttime sleep. It's generally advised to avoid napping after 4PM.

Listen to your body

Pay attention to your body's natural signals. If you're feeling tired or sluggish, a short nap may be beneficial.

The 5 steps to taking the perfect power nap

Step 1

The first question you may have is ‘when should I power nap?’ The best time to power nap is in the afternoon, at some point between 2 and 4pm, when you start to feel sleepy or your ability to concentrate on your task is reduced. This is the best time to take a power nap and any later than this can affect your ability to sleep well at night.

The first step is to get comfortable but not too comfortable. So, avoid closing the curtains, getting into bed and pulling the duvet up to your neck. Instead, consider napping in a comfortable chair. For example, the Oak Tree Mobility Rise and Recline chair can help you to find your optimal napping posture, close your eyes and simply allow yourself to rest and recharge. Don’t forget to switch off your phone or put it on silent mode so that you don’t have to worry about being disturbed.

Step 2

Set an alarm for 10-20 mins or ask someone to let you know when this time has passed.

Step 3

Close your eyes and become aware of your breathing. You will be aware of external sounds, internal sensations and thoughts but keep focusing on your breathing and don’t try to block anything out.

Step 4

While focusing on your breathing, mentally whisper the word ‘in’ as you breathe in and ‘out’ as you breathe out. Feel yourself sinking deeper and deeper into relaxation with every breath you take. Focus on how your nostrils feel as the air moves in and out, or how the air feels when it hits the back of your throat. Try to maintain breathing through your nose rather than your mouth.

Step 5

When the alarm goes, rouse yourself gently from your nap. Open your eyes slowly and start to move your fingers and toes. After a minute or two you should be fully conscious, more relaxed and at the same time mentally and physically energised. If you can, take a short walk, two to three minutes, or move around and do some gentle stretches.