When and why should you nap?

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A good nap can improve memory and help regulate

emotions. Although napping can help relieve your

drowsiness, it can also interfere with your ability to fall

asleep at bedtime. 



Keep the following advice in mind to help decide if you should take a nap:

Set an alarm. Studies show that the best nap length is about 10-20 minutes. Napping for too long can leave you feeling groggy for up to an hour.

Nap early. Napping late in the day can make it harder to fall asleep at bedtime. Try napping around the halfway point between the time you wake up and the time you plan to go to bed.

Ask yourself if a nap is needed. If you are up late or have interrupted sleep, you might take a recovery nap to compensate for sleep loss. Naps are also considered to be necessary when you are sick. A nap might not be the answer if you are a healthy adult who struggles with waking up after a short nap.

Prepare for sleep loss. If you know you are going to work an irregular schedule, try to plan specific times to make up for lost sleep. Night shift workers may schedule naps before their shifts in order to stay alert while working.

Nap for an emotional boost. Sometimes naps are taken for the enjoyment of napping. Napping can be relaxing or improve your mood and energy level.

Plan your nap. Give yourself time to wake up before resuming activities — particularly those that require a quick response.

Napping can be helpful or harmful depending on your age,

how long you nap, and the reason for your nap. You may

not be getting enough sleep at night if you are feeling extra

drowsy during the day and find yourself napping more

often. Talk to your primary care provider about your sleep

routines or any other symptoms you are experiencing.

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