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Are naps worth the pay off?

Daytime snoozes are a key feature of infancy and early childhood but what role, if any, should they play in adult life?

Studies have shown potential pros and cons but there's no one-size-fits-all.

Advantages:

Increased concentration and alertness

Improved memory consolidation

Heightened physical performance

The longer the nap, potentially the more these benefits ramp up. However, what are the downsides we might need to navigate?

Disadvantages:

Sleep inertia on waking - that sleep 'hangover' feeling of grogginess. Unfortunately, the longer we nap, the longer sleep inertia can linger delaying those alerting benefits

Issues falling asleep at bedtime because sleep pressure is to low

Poor sleep quality at night - there's only so much sleep we need over 24 hours

Ultimately, think of napping like snacking. If you nap too often, for too long or too close to bedtime this will knock away appetite for the main event - deep, restful sleep at night.

How to get optimal benefits:  

Naps should be planned, intentional and revitalising - not a substitute for poor night time sleep (unless you're a shift worker or parent/carer up in the night)

Sleep no later than 3-4pm depending on your chronotype. Early birds need to finish napping earlier than night owls

Aim for up to 20 mins to access the cognitive

benefits whilst limiting sleep inertia and impact on the coming night

Try a strategic caffeine nap for those times where you need a supercharged boost (drink a coffee before you lie down and the peak concentration will hit as you wake up)

If you’re working from home, don’t nap just because you can. As an alternative form of rest without sleep, try a short 10-20 mins guided meditation such as iRest


If your sleep is fitful or you feel exhausted in the day all too often and you're relying on naps (or naps don't actually relieve your sense of fatigue), this may indicate an underlying health issue or potential sleep disorder and needs prompt medical investigation.

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