Is Napping Good for You? (Yes, If Done Right)
If you've been feeling sluggish, dealing with low energy, or struggling with insomnia at night, introducing napping into your daily routine might be the reset your body needs.
A short, well-timed nap can help improve alertness, boost your mood, and even enhance cognitive function, giving your mind and body the recharge they deserve.
Whether it's a quick power nap or a longer midday rest, incorporating naps could make a noticeable difference in how you feel throughout the day.
Why Our Bodies Crave Naps
The human body is built around a natural rhythm, known as the circadian rhythm, which governs our energy levels throughout the day. You might already notice a dip in alertness during the early afternoon.
This isn't laziness—it's biology. During this period, our core body temperature drops slightly, and there’s a release of melatonin, the hormone responsible for sleepiness.
When we honor this natural dip by resting or napping, our energy levels rebound, our stress decreases, and our mood improves. Research even shows that midday napping is linked to lower blood pressure and increased productivity.
Benefits of Napping
Here’s why incorporating naps into your routine might improve your well-being, particularly if you deal with exhaustion or insomnia:
Energizes Your Day: A short nap in the afternoon boosts your energy levels, helping you power through the latter part of your day.
Supports Better Sleep at Night: When naps are timed correctly, they promote a smoother circadian rhythm, making it easier to fall asleep at bedtime.
Improves Mood: Even resting for a few minutes can refresh your mind and leave you in better spirits.
Reduces Stress: Napping or simply lying down calms the nervous system, triggers deep breathing, and cuts through the stress of your day.
Protects Heart Health: Regular napping has been associated with lower stress levels and reduced blood pressure, which may benefit your overall cardiovascular health.
Encourages Focus and Creativity: Taking a moment to rest sharpens your attention, creativity, and cognitive performance.
The best part? Napping just feels good—like giving yourself a moment to breathe and recharge.
Types of Naps
Not all naps are created equal. Depending on your schedule and needs, consider these three styles of napping:
Planned Napping. When you know you’ve got a demanding evening ahead—like a late-night event or a packed schedule—it can be helpful to take a nap earlier in the day.
Habitual Napping. This is the kind of napping that becomes part of your routine. Maybe you carve out time on weekends or certain weekdays to rejuvenate during the afternoon.
Emergency Napping. When exhaustion strikes—such as while driving or working—you need to listen to your body. Pullover, recline your seat, and take a nap to prevent dangerous levels of fatigue.
How to Nap Effectively
Napping might feel intuitive, but for it to work in your favor, a little planning goes a long way—especially if you're managing insomnia. Here's how to make the most of your naps:
Mind the Timing. Aim to nap between 1 p.m. and 3 p.m. This aligns with your body’s natural dip and allows for a sufficient energy boost before your bedtime. Avoid napping too late in the day, as it might interfere with your nighttime sleep.
Keep It Short. A 20-30 minute nap is all you need to feel refreshed without falling into deep sleep, which can leave you feeling groggy. Set an alarm to help you relax fully without worrying about oversleeping.
Create a Cozy Nest. Find a quiet, comfortable spot to rest—whether it’s your bed, couch, or even your car (with a blanket and pillow). Use a sleep mask or white noise to block distractions, and consider listening to a calming meditation to quiet a racing mind.
Focus on Rest Over Sleep. For those who struggle to actually fall asleep during a nap, don’t stress! Even just lying down in a relaxed position helps your nervous system reset. Over time, this resting routine might naturally lead to dozing off.
Listen to Your Body. If you regularly experience an energy slump in the afternoon, try to nap before it hits. For instance, if you feel tired around 3 or 4 p.m., aim to rest at 1 or 2 p.m. to stay ahead of the fatigue.
Get Creative. If a bed isn’t an option, explore other ways to sneak in a restful break. Close your office door, use your car, or even find a quiet corner with a sleeping bag and pillow.
When Napping Alone Isn’t Enough
If you find that fatigue or sleep issues persist despite experimenting with napping, there might be an underlying issue requiring extra support. Disorders like insomnia, sleep apnea, thyroid imbalance, hormonal shifts, gut issues, or anxiety can disrupt your body’s ability to feel rested.
Conditions such as HPA axis dysfunction, involving imbalanced cortisol levels, may also contribute to sleep struggles. Consulting a healthcare professional can help you identify and address these barriers to better rest.
Rest for the Sake of Rest
Remember, the goal of napping isn’t necessarily to fall asleep—it’s to allow your body and mind a moment of deep rest. Lying down, taking a few intentional deep breaths, and letting go of all mental to-dos can work wonders for your health.
When done with intention and care, napping becomes more than just a quick fix. It’s a practice of self-care—a way to honor your body’s needs while improving your energy, mood, and resilience.
Give Yourself Permission to Pause
If you're juggling the demands of a hectic life or looking for simple ways to tackle insomnia, don’t underestimate the power of a well-timed nap. Lean into the idea of rest—not as an indulgence, but as a necessity for your health and happiness.
There’s no one-size-fits-all approach to napping. Play around with the timing, duration, and setting that works best for you. And if you need extra help overcoming fatigue, don’t hesitate to seek professional guidance. Sometimes, the healthiest thing you can do is simply pause and recharge.
To explore further support, schedule a free consult for local help in Boulder, CO, or long-distance via telehealth.
Check out my book: The Deep Blue Sleep—A Roadmap to Fall Asleep and Stay Asleep Naturally.
Available in Paperback, E-book, and Audio.
