Buzz
To understand why humans aren’t always serious creatures, just think about how we view napping. If you’re over the age of five, napping carries a certain stigma, and there’s a sense of embarrassment if someone catches you in the act. Napping is often linked to weakness—apparently, we’re supposed to manage sleep deprivation like experts.
But naps are naturally beneficial and great for you. Napping can enhance cognitive function, lift your mood, and promote overall health. If you find yourself able to take quick naps easily, you probably should. However, as with everything, you need to tailor your napping habits to fit your body’s natural rhythm and lifestyle. There’s no universal “best” way to nap, but there are key strategies that can improve your napping experience.
Four Napping Techniques to Consider
Once you’ve found the perfect spot to rest and determined how much time you want to nap, you can explore various napping strategies to discover which one works best for you.
The classic "power nap." A quick 10-20 minute nap in the early afternoon can help most people fight off the post-lunch slump and feel recharged for the rest of the day. If you experience a mid-afternoon dip in energy, this is likely the best method for you.
A quick coffee nap. If a short nap isn’t giving you the boost you need, try the occasional “Coffee Nap.” Quickly drink a cup of coffee, then lie down for 20-30 minutes. Since caffeine takes about 10 minutes to start affecting you and 45 minutes to peak in your bloodstream, you’ll wake up just as it kicks in, giving you enhanced focus and energy.
The convenient nap. While scheduling the perfect nap is ideal, it’s not always possible. Whether you have a baby with a rigid sleep schedule or a job with little flexibility, sometimes an imperfect nap is better than none at all. Nap when you can, whether it’s during your baby’s nap time, the brief quiet moments at home, or your lunch break.
The performance nap. If regular naps don’t seem to work for you, consider trying one before an important task, like a presentation or a physically demanding event. A short nap a few hours prior can significantly boost your performance.
Here are four tips to improve your napping experience.
Before diving into your ideal napping strategy, there are a few basics to consider:
Choose the right length. The line between ‘napping’ and ‘sleeping’ can be blurry because everyone has different sleep needs. Generally, short naps of around 10 minutes can still refresh you, 20-45 minute naps help avoid ‘sleep inertia’ (the groggy feeling you get when you wake up during deep sleep), and a 90-minute nap lets you wake up after completing a full sleep cycle. Anything longer could interfere with your natural sleep cycle in the evening.
Don't mess up your schedule. The early afternoon is typically the best time for a nap to avoid disrupting your regular sleep patterns. However, this depends on your internal clock. If you're a night owl, later in the afternoon may work better, whereas an early riser may benefit from a nap earlier in the day.
Choose the right space. While it’s nice to close your eyes and relax, creating an optimal nap environment is key for effectiveness: Dark, quiet, and calm. Avoid napping in uncomfortable chairs or on hard surfaces, as they could negatively impact your experience. Find a comfortable, peaceful spot to make your nap as restful as possible.
Include buffers. Naps don’t always happen instantly, and even a short nap can result in “sleep inertia” — the grogginess you feel after waking up. Even if you plan for a quick nap, allow for 5-10 minutes before and after to help you unwind, fall asleep, and wake up feeling refreshed.
No matter your personal preferences, internal rhythm, or physical requirements, there’s no denying that everyone can benefit from a nap at some point in life. Finding the right strategy for you ensures that you experience all the advantages without any of the drawbacks.
