Making the most of your nap
Napping can be a great energy booster, if you get it right
Written by spunout
Fact checked by experts and reviewed by young people.
Lots of us have been taught that naps are bad, but actually, that isn’t necessarily true. There can actually be many health benefits to get a little afternoon snooze time, if you do it right.
What are the health benefits of napping?
Well, there are a few:
- It can improve your mood
- Your memory can get better
- You can feel less tired
- It can even reduce blood pressure
How to make the most out of napping
Follow these tips to make sure your nap benefits you and doesn't leave you feeling groggy:
Don’t feel bad about napping
Napping sometimes has a bad reputation but don’t feel guilty about it. It may make you feel more rested and productive for the rest of the day.
Don’t nap for too long
Only snooze for 20 minutes at the most. After that, you’ll feel groggy.
Nap at the right time
You might feel inclined to take a nap in the morning or evening, but try to resist this. Generally, the best time for napping is between 2pm and 3pm. This is because many people feel most tired after lunch.
Make sure the room is right for sleeping
Follow all the regular rules for optimising sleep, such as making sure the room is cool and dark.
Napping isn’t for everyone
Even if you follow the tips above, you might wake up from a nap feeling groggier and sleepier than you did before, and for some people, it affects their nighttime sleep.
Remember, feeling excessively sleepy in the daytime can be a symptom of an underlying health condition. If you’re feeling sleepy all the time and naps don’t help, consider seeing a doctor.