You are not unproductive; you just need a nap. You are not failing in your tasks; you just need a nap. If you feel drained and stressed during a busy day, just nap and trust that it will be effective no matter how long or short it is.
Research shows that regulated or “demure” naps—as we like to call anything done within a limited time frame—have several benefits. However, prolonged napping times are shockingly harmful, so be mindful and keep them short.
If you've been debating taking some naps in the middle of the day, this piece is for you. We will break down how simple napping habits can improve your day. We’ll back up all our claims with tested research and practical tips, such as polyphasic sleep, to help you build an effective napping routine.
Let’s nap in!
The Science of Napping
Several studies show that a simple five-minute nap is more effective than not napping at all. That shows just how vital naps are regardless of their duration.
However, it is essential to note that a shorter nap may be less refilling than a longer one and is the best alternative healthwise.
Now, such facts make this topic a bit complex. Is it a good choice or not? Is napping recommended or not?
So, let’s go through some real research findings to have a better understanding of the science behind napping:
1. Nap Outcomes and Prior Napping Experiences
A study by Nature investigated how prior napping habits affect nap outcomes, such as memory consolidation and sleep inertia.
The results showed that napping individuals often improved, especially in perceptual learning, compared to those who didn’t.
2. Brain Volume
Research conducted by UCL shows that regular daytime napping may help preserve brain health by slowing shrinkage as people age.
The study also revealed a causal link between habitual napping and larger total brain volume, which is linked to a lower risk of dementia.
3. Nap Duration
Research by the Sleep Research Society studied the impact of different mid-afternoon nap durations (10, 30, and 60 minutes) on sleep parameters. The results showed that total sleep time increased with nap duration.
4. Alertness
Another PubMed study that examined different nap lengths (5, 10, 20, and 30 minutes) found that a 10-minute nap increased immediate alertness more effectively than longer naps. Naps longer than 10 minutes were more likely to include slow-wave sleep (SWS), whereas 5 to 10-minute naps primarily consisted of stage N2 sleep.
5. Cardiovascular Risks
According to the National Heart, Lung, and Blood Institute (NHLBI), longer naps, especially those lasting an hour or more, have been associated with obesity and increased cardiovascular disease risks.
6. Power Naps
A 2024 study by Partners Universal Innovative Research Publication (PUIRP) examined data about the best times, lengths, and frequencies of naps to enhance alertness and performance. The results showed that short naps can improve alertness and cognitive functioning.
7. High Blood Pressure
A study in China found that napping for more than 90 minutes was associated with high blood pressure in middle-aged and older adults.
Another 2020 study further emphasized the results on high blood pressure and revealed that extended afternoon naps are more likely to cause hypertension in women but not in men.
So Why Should You Be Napping?
The research results in the previous section suggest that the grass is greener on the napping side. From better cognitive functioning to improved brain health, napping is strongly relevant to one’s health.
Here’s a deep dive into other less obvious benefits:
Resetting Your Mood and Energy
A brief nap can help you start fresh. It lifts your mood, reduces stress, and recharges your energy.
You may have noticed that it becomes harder to stay positive and productive when you feel mentally and physically drained.
However, when you take a quick nap, it feels like you’ve had a mental reset. You feel more alert and even become optimistic. That’s the power of rest.
Napping gives your brain a break from constant stimulation. This pause helps lower stress hormones and increases neurotransmitters that promote a happy, energetic state.
Support for Metabolic Health
Metabolic health refers to how well your body processes energy. It includes managing hormones related to hunger and energy storage. A well-regulated metabolism supports overall health, preventing both weight gain and fatigue.
Now, here’s where short naps come in. A short nap can lower stress and help balance hormones that affect your metabolism. With this balance, your body can maintain steady energy levels and a healthy weight.
Enhanced Creativity and Problem-Solving
Napping gives your brain a chance to rest, which helps it connect ideas in new ways. This process can lead to creative breakthroughs and improved problem-solving.
When you nap, your brain shifts into a different mode. This change in state lets it process information unconsciously, allowing insights and innovative ideas to surface.
During a nap, the brain enters stages of light sleep. These stages help organize thoughts and clear mental clutter, making room for creative ideas.
Is More Than One Nap a Day Right for You?
As we often mention, we are all wired differently. While some people may benefit from a quick nap to recharge, others find that spacing out or taking more short naps keeps their energy levels steady throughout their day.
While a single nap may boost energy, multiple naps can help manage fatigue during long, busy days. So it all depends on you and your current experience.
To determine the amount or number of naps you need, start with one short nap and monitor how you feel. Ask yourself these questions: Do I feel refreshed? Is my focus improved? If you still experience fatigue later in the day, add a second nap.
Remember, this is not a one-size-fits-all experience, so try to experiment with timing and duration until you find what fits your lifestyle and needs.
No matter the case, make sure you always listen to your body. If multiple short naps help you feel more balanced without affecting your nighttime sleep, they might be a good solution for you.
Polyphasic Sleep and How It Can Help
If one nap isn’t enough to sustain your energy, you might consider a polyphasic sleep approach. This schedule breaks your sleep into several short sessions spread throughout the day rather than relying on one long sleep at night.
To implement this, add one extra 15- to 20-minute nap to your day. Observe how you feel after this change. If you notice a boost in your energy and focus, add another short nap.
As always, adjust slowly to see what best supports your overall sleep cycle.
A major concern of the polyphasic sleep approach is its effect on nighttime sleep. Remember, this approach enhances daytime energy without disrupting core nighttime sleep. To attain that, you need to monitor your nighttime rest carefully.
If you start having trouble falling or staying asleep at night, you might need to adjust the timing or duration of your daytime naps.
Polysleep Takeaway
As much as we are rooting for the idea of napping, we cannot fail to recognize that it also has a bad side when done in a manner that is not balanced.
While doctors and scientists have not given an exact number to follow, a 5- to 30-minute nap is ideal. Don’t overdo it, and don’t complicate it. Keep it simple.
Moreover, we can’t ignore one crucial factor: your sleep environment, which is the deal-maker or breaker.
If your sleep environment is poor, a quick 5-minute nap will be impossible—you’ll be tossing and turning the entire time instead of sleeping.
However, if you have cozy bedding, a super soft mattress, and sheets that literally snuggle you, you’ll be dead asleep in two minutes.
So invest in your sleep environment first; then, you’ll have all the naps you want and need. Polysleep offers the best sleep buddies you’ll ever need, from pillows to mattresses to comforters. Choose the perfect bundle that works for you.
Here’s to more naps and rest in 2025!
