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continued:

Napping: Do's and don'ts for healthy adults

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.

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References
  1. Dhand R, et al. Good sleep, bad sleep! The role of daytime naps in healthy adults. Current Opinion in Pulmonary Medicine. 2006;12:379.
  2. Lau H, et al. Daytime napping: Effects on human direct associative and relational memory. Neurobiology of Learning and Memory. 2010;93:554.
  3. Sleep deprivation. American Academy of Sleep Medicine. http://www.aasmnet.org/Resources/FactSheets/SleepDeprivation.pdf. Accessed Sept. 5, 2012.
  4. Takahashi M. The role of prescribed napping in sleep medicine. Sleep Medicine Reviews. 2003;7:227.
  5. 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.
  6. Goldman SE, et al. Association between nighttime sleep and napping in older adults. Sleep. 2008;31:733.
  7. Sleep hygiene tips. Centers for Disease Control and Prevention. http://www.cdc.gov/sleep/about_sleep/sleep_hygiene.htm. Accessed Sept. 5, 2012.
MY01383 Nov. 21, 2012

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