Nap in a way that helps instead of hurts

Keep naps short and earlier in the day so they restore without stealing night sleep.

Why it works

Naps draw down accumulated sleep pressure (adenosine). A short early-afternoon nap restores alertness without releasing so much pressure that nighttime sleep onset suffers. A long or late nap discharges too much pressure and can leave you both groggy from deep-sleep interruption and less sleepy at bedtime.

How to do it

1. Keep naps to roughly 10–20 minutes to avoid waking from deep sleep groggy.
2. Nap in the early afternoon, not late, so it does not push back your bedtime.
3. If night sleep is already fragile, skip naps and save your sleep pressure for the night.

Evidence

Studies of short daytime naps show improved alertness and performance, while long or late naps are associated with grogginess and reduced nighttime sleep drive. (observational)

Individual responses vary; for people with insomnia, daytime napping can worsen night sleep and is often discouraged.

Sources

• Brooks & Lack (2006), comparison of nap durations on alertness and performance, Sleep

Common mistake

Taking a long late-afternoon nap to recover from a bad night, which steals sleep pressure and sabotages the next night too.