A short nap in the middle of the day can be a powerful tool to boost energy and focus.
But for many, it might be the very reason they’re staring at the ceiling at midnight. Here are the the pros and cons of taking a nap.
A nap can boost your energy
A 10–20 minute nap during the early afternoon can improve memory, mood, and concentration.
This aligns with your body’s natural circadian rhythm, which typically causes an energy dip between 1 PM and 4 PM.
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Sleeping too long leaves you groggy
If your nap lasts more than 30 minutes, you may wake up during deep sleep.
This leads to “sleep inertia” — a feeling of grogginess and confusion that can linger for up to an hour after waking.
Late naps disrupt your inner clock
Napping after 2 PM can interfere with your natural sleep-wake cycle, making it harder to fall asleep at night.
The ideal nap time is between 1 and 2 PM to avoid this disruption.
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Naps help shift workers stay alert
For people working irregular hours, like night shifts, a nap before work can enhance alertness and reduce the risk of errors and accidents.
It’s often a crucial coping strategy.
A nap can help cover sleep debt
If you haven’t slept enough at night due to work, parenting, or stress, a short nap can help you recover some rest.
But this shouldn’t be a long-term replacement for quality nighttime sleep.
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Chronic insomniacs should skip naps
Those who suffer from chronic insomnia are often advised to avoid naps. Napping can reduce the body’s sleep pressure, making it even harder to fall asleep at bedtime.
Athletes use naps to recover and perform
Napping is part of many athletes’ training regimens. It supports physical recovery and enhances performance, including reaction time, focus, and endurance.
Naps benefit high-demand professionals
Professionals in high-stakes jobs — like pilots, healthcare workers, and air traffic controllers — benefit from scheduled short naps to maintain concentration and reduce fatigue-related errors.
A 26-minute nap boosts performance
NASA research shows that a 26-minute nap can improve performance by 34 % and alertness by 54 % during long-haul flights.
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It’s a proven strategy in demanding environments.
Environment matters for nap quality
The best naps happen in cool, dark, and quiet spaces. Sleep masks, earplugs, or noise-cancelling headphones can help if you’re napping in a bright or noisy setting.
Napping isn’t for everyone
Whether a nap helps or harms depends on your age, lifestyle, and sleep habits. Some people feel refreshed, while others struggle to sleep at night.
The key is to experiment and observe how naps affect your overall sleep quality.
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This article is based on information from Videnskab.dk.