Are power naps good for you?

To nap or not to nap?

There are two types of people in the world: those who can’t get through the day without having a nap, and those who believe sleep is strictly a night-time affair.  

But have you ever wondered whether napping is actually good for you? Well, it can be – if you do it right. 

But first… why do we nap?

Contrary to popular belief, children aren’t the only ones who nap. Plenty of adults enjoy an afternoon siesta, too.

According to the Sleep Health Foundation, we usually feel like napping during the day if we haven’t had enough quality sleep at night. Cat naps can be a way to catch up on lost sleep and help us feel more rested and alert.

Some people will only ever nap once in a blue moon – if they’ve pulled an all-nighter to meet a deadline, for example. But for people who regularly lose sleep because they are raising a young family, doing shift work or juggling lots of commitments, naps might be a regular part of their routine. 

Are nanna naps good for you?

A nap is a great way to replenish your energy if you’re feeling drowsy. On a long drive, for example, it’s a good idea to pull over and have a quick rest. Alternatively, if you know you’ll be missing out on sleep later – such as before a late shift or night out with friends – you might want to top up ahead of time. 

Beyond helping you catch up on lost sleep, napping can have other benefits. In fact, research has linked early afternoon naps to improved cognitive performance, with experts saying it can boost things like alertness, memory, logical reasoning and reaction time.

Among athletes, a recent analysis found “naps not only consistently reduced sleepiness and increased alertness, [they] also produced favourable outcomes on physical and cognitive performance as well perceptual and measures of psychological state”.

Napping may also have long-term benefits for brain health. One UK study found the brains of regular nappers were, on average, larger than the brains of people who never napped in the daytime. This suggests napping may help protect us from age-related cognitive decline. 

What to watch out for

All this might make cat naps sound like a magic bullet for your health, but it’s important to remember they aren’t a substitute for getting a good night’s sleep. And there can be downsides, too. 

The most obvious one is post-nap grogginess, which experts call ‘sleep inertia’. If you’ve ever woken up feeling disoriented and not quite knowing where – or when – you are, you’ll know what we’re talking about. People typically experience sleep inertia if they’re sleep deprived or have napped for too long. 

Also, it’s best to avoid napping too late in the day, as this can make it difficult to fall asleep when your bedtime rolls around. 

Tips for effective napping

To get the most out of your naps:

1. Keep them short – a 15-30-minute power nap is ideal for improving alertness and reducing fatigue. Consider setting an alarm so your nap doesn’t go into overtime. 

2. Timing is everything – research suggests early afternoon naps are the way to go. Plus, the earlier you nap, the less likely they are to impact your normal bedtime.  

3. Create a good environment – it’s best to find a dark, quiet place with a comfortable temperature where you can sleep in peace. Try closing the curtains or wearing an eye mask to keep the sunlight out.

4. Allow yourself time to wake up properly – even a power nap can leave you feeling a bit disoriented. Avoid things like working, cooking or driving for a little while until you feel alert again.

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