You're not alone if you yearn for a nap in the middle of the afternoon. According to the National Sleep Foundation, four out of five American adults have taken at least one nap of 10 minutes or more in the past three months.
Maybe it’s the post-lunch slump or because more people are working from home more than ever. Either way, there are some definite benefits to catching a mid-afternoon nap, but there are a few drawbacks to be aware of, too.
We’re here to help you understand the pros and cons of napping so you can decide what's best for you.
The Benefits of Naps
Napping isn’t for everyone, but it isn’t only for babies and toddlers. It has proven benefits for adults, including some that impact your health.
Some of the health benefits linked to napping are:
- Enhanced immune response
- Greater alertness
- Improved memory and mood
- Reduced stress
Naps can also help you sleep better at night.
Learn other benefits quality sleep can have on your health and longevity.
The Potential Pitfalls
Along with the benefits of napping, there are some drawbacks to mention. Some studies, for example, have found that adults who nap for long periods may be more likely to develop diabetes, heart disease and depression.
For that reason, it’s important to determine why you want to nap during the day. Do you need more sleep or help to sleep through the night? Are you taking a certain kind of medication that causes drowsiness? Are you losing interest in activities you once enjoyed?
If any of the above questions apply, talk to your doctor. They may be able to switch you to another medication, for instance, or determine the underlying cause of your daytime sleepiness.
If you wake up feeling refreshed most mornings, your cat nap craving probably doesn't stem from a health concern. Just ensure you aren't napping too late in the day or for too long. That can lead to sleep inertia or dizziness and disorientation, making sleeping harder at night.
Best Practices for Daytime Sleep
There are also some tips to remember when it comes to napping. According to the National Sleep Foundation, the optimal time to nap is between 1 pm and 3 pm, when alertness can dip.
It's also a good idea to target a nap that lasts between 20 and 30 minutes to hit the "sweet spot," meaning it's not too short but not too long.
Here are some other best practices for napping:
- Create an environment conducive to napping — dark, quiet and cool
- Try to schedule your naps instead of waiting until you're tired, which may be too late in the day.
- Pair a nap with moderate exercise in the evening to help improve nighttime sleep.
Sleep and Rest: Know the Difference
If you often feel tired and rundown, you might need more than just sleep — you might need rest, which is about more than nightly shut-eye. Rest involves restoring your overall health and well-being, not just your body.
Prioritizing wellness to maximize both your physical and mental health is a great place to start. (Here are more tips for adding rest to your life.)
Turn to Us for Primary Care
Talk to your primary care doctor if you have questions about napping and your health. And, if you don't have a primary care doctor yet or are looking for someone new to trust with your health and well-being, you can turn to us. Find an AdventHealth location near you.
