Are power naps good for you?

There are two types of people in the world: those who love a daytime 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, daytime naps can be useful when you haven’t had enough sleep at night. A short nap may help you feel more rested and alert, although it’s no substitute for regularly getting enough quality sleep overnight.

Some people will only ever nap once in a blue moon, perhaps after a particularly late night. But for people who regularly get less sleep because they’re raising a young family, doing shift work or juggling plenty of commitments, naps might be a more familiar part of the routine.

Are nanna naps good for you?

A short nap can help you feel more alert when you’re tired. If you’re feeling drowsy during a long drive, the important thing is to stop driving and take a proper break. Only get back behind the wheel once you feel alert and safe to continue.

Naps can also be useful when you know you’ll be getting less sleep than usual, such as before a late shift.

Beyond helping you feel more rested, research has linked early afternoon naps with improvements in some areas of cognitive performance, including alertness, memory and reaction time.

Research involving athletes has also found that naps may support alertness and aspects of physical and cognitive performance.

There’s also ongoing research into the relationship between regular napping and long-term brain health. Some studies have found interesting associations, but more research is needed before we can say whether napping itself protects against cognitive decline.

In other words, there are some promising findings. Just don’t start setting three alarms every afternoon in the name of science.

What to watch out for

All this might make naps sound like a magic bullet, but they’re not a substitute for getting enough quality sleep at night. And there can be downsides, too.

The most obvious one is post-nap grogginess, sometimes called ‘sleep inertia’. If you’ve ever woken up from an afternoon nap feeling slightly unsure what day it is, you’ll know the feeling.

Longer naps, or napping when you’re already sleep deprived, can make that groggy feeling more likely.

It’s also worth avoiding naps too late in the day if you find they make it harder to fall asleep at your usual bedtime.

Tips for effective napping

Want to make your nap count? A few simple things can help.

1. Keep it short

A short nap of around 15 to 30 minutes can be enough to help you feel more alert without leaving you too groggy afterwards. Consider setting an alarm so your quick nap doesn’t turn into an accidental afternoon epic.

2. Time it well

Research suggests early afternoon can be a good time to nap. It also gives you more time before bed, which may help reduce the chance of your nap interfering with your usual sleep routine.

3. Create a comfortable environment

Find somewhere quiet, dim and comfortable where you can relax without too many interruptions. Closing the curtains or wearing an eye mask can help keep daytime light out.

4. Give yourself time to wake up

Even a short nap can leave you feeling a little foggy. Give yourself a few minutes to properly wake up before doing anything that needs your full attention, especially driving.

More sleep questions? We’re all ears

Naps are only one piece of the sleep puzzle. Your routines, sleep environment and plenty of other everyday factors can all play a part.

Explore our Sleep Hub for more practical sleep tips and advice, or visit your local Forty Winks and chat with one of our trusted Sleep Advisors.

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