Reprints
A single copy of this article may be reprinted for personal, noncommercial use only.
Napping: Do's and don'ts for healthy adults
By Mayo Clinic staffOriginal Article: http://www.mayoclinic.com/health/napping/MY01383
Staying healthy (23)
- Cosmetic surgery: What to know beforehand
- Vaccines for adults: Which do you need?
- Bone health: Tips to keep your bones healthy
- see all in Staying healthy
Dental care (7)
- Oral health: Brush up on dental care basics
- Oral health: A window to your overall health
- Bad breath
- see all in Dental care
Skin care (17)
- Best sunscreen: Understand sunscreen options
- Sunless tanning: What you need to know
- Tattoos: Understand risks and precautions
- see all in Skin care
Nail care (1)
- Fingernails: Do's and don'ts for healthy nails
Eye care (9)
- Contact lenses: What to know before you buy
- Eye injury: Tips to protect vision
- Farsightedness
- see all in Eye care
Sleep (7)
- Napping: Do's and don'ts for healthy adults
- Sleep aids: Understand over-the-counter options
- Sleep tips: 7 steps to better sleep
- see all in Sleep
Mental health (11)
- Empty nest syndrome: Tips for coping
- Self-esteem: 4 steps to feel better about yourself
- Self-esteem check: Too low, too high or just right?
- see all in Mental health
Healthy relationships (9)
- Infidelity: Mending your marriage after an affair
- Forgiveness: Letting go of grudges and bitterness
- Domestic violence against men: Know the signs
- see all in Healthy relationships
Healthy at work (12)
- Travel workout: Fitness tips for business travelers
- Back pain at work: Preventing pain and injury
- Office ergonomics: Your how-to guide
- see all in Healthy at work
Free
E-newsletter
Subscribe to Housecall
Our weekly general interest
e-newsletter keeps you up to date
on a wide variety of health topics.
Mayo Clinic Housecall
Stay up to date on the latest health information.
What you get
- Free weekly e-newsletter
- Mayo Clinic expertise
- Recipes, tools and other helpful information
- We do not share your e-mail address
Napping: Do's and don'ts for healthy adults
Napping isn't just for children. Understand the pros and cons of napping and the best way to take a nap.
By Mayo Clinic staffIf you're sleep deprived or just looking for a way to relax, you might be thinking about taking a nap. Napping at the wrong time of day or for too long can backfire, though. Understand how to get the most out of a nap.
What are the benefits of napping?
Napping offers various benefits for healthy adults, including:
- Relaxation
- Reduced fatigue
- Increased alertness
- Improved mood
- Improved performance, including quicker reaction time, better memory, less confusion, and fewer accidents and mistakes
What are the drawbacks to napping?
Napping isn't for everyone. Some people have trouble sleeping in places other than their own beds, while others simply can't sleep during the day. Napping can also have negative effects, such as:
- Sleep inertia. You might feel groggy and disoriented after waking up from a nap.
- Nighttime sleep problems. Short naps generally don't affect nighttime sleep quality for most people. However, if you experience insomnia or poor sleep quality at night, napping might worsen these problems. Long naps might interfere with nighttime sleep.
When should I consider a nap?
You might consider making time for a nap if you:
- Experience new fatigue or unexpected sleepiness
- Are about to experience sleep loss, for example, due to a long work shift
- Want to make planned naps part of your daily routine
Could a sudden increased need for naps indicate a health problem?
If you're experiencing an increased need for naps and there's no obvious cause of new fatigue in your life, talk to your doctor. You could have a sleep disorder or another medical condition that's disrupting your nighttime sleep.
What's the best way to take a nap?
To get the most out of a nap, follow these simple tips:
- Keep naps short. Aim to nap for only 10 to 30 minutes. The longer you nap, the more likely you are to feel groggy afterward.
- Take naps in the afternoon. The best time for a nap is usually midafternoon, around 2 or 3 p.m. This is the time of day when you might experience post-lunch sleepiness or a lower level of alertness. In addition, naps taken during this time are less likely to interfere with nighttime sleep. Keep in mind, however, that individual factors — such as your need for sleep and your sleeping schedule — also can play a role in determining the best time of day to nap.
- Create a restful environment. Nap in a quiet, dark place with a comfortable room temperature and few distractions.
After napping, be sure to give yourself time to wake up before resuming activities — particularly those that require a quick or sharp response.
- Dhand R, et al. Good sleep, bad sleep! The role of daytime naps in healthy adults. Current Opinion in Pulmonary Medicine. 2006;12:379.
- Lau H, et al. Daytime napping: Effects on human direct associative and relational memory. Neurobiology of Learning and Memory. 2010;93:554.
- Sleep deprivation. American Academy of Sleep Medicine. http://www.aasmnet.org/Resources/FactSheets/SleepDeprivation.pdf. Accessed Sept. 5, 2012.
- Takahashi M. The role of prescribed napping in sleep medicine. Sleep Medicine Reviews. 2003;7:227.
- Milner CE, et al. Benefits of napping in healthy adults: Impact of nap length, time of day, age, and experience with napping. Journal of Sleep Research. 2009;18:272.
- Goldman SE, et al. Association between nighttime sleep and napping in older adults. Sleep. 2008;31:733.
- Sleep hygiene tips. Centers for Disease Control and Prevention. http://www.cdc.gov/sleep/about_sleep/sleep_hygiene.htm. Accessed Sept. 5, 2012.
Find Mayo Clinic on