Napping can boost focus, memory and mood — if you time it right

It’s been one of those days, and you’re struggling to keep your eyes focused. You could turn to a venti latte to put some spring in your step. But is there a better way?

A good nap might be just what the sandman ordered.

But there are some nuances to napping — and getting your daytime snooze just right might be more complex than you realize.

Psychologist and behavioral sleep disorder specialist Michelle Drerup, PsyD, DBSM, explains how to nap the right way to reap the benefits.

Are naps good for you?

Done right, naps can be good for you in more ways than one. The key is knowing when and how to do it.

“Napping can help you feel a little more energetic, alert and relaxed,” Dr. Drerup advocates. “The trick is to nap long enough to feel refreshed, but not so long that you’ll move into deeper stages of sleep or take away your sleep drive for the night.”

Benefits of napping

Naps have a lot going for them.

If you’ve ever been around toddlers, you know the power of a good nap. And if you live with a sleep disorder, your healthcare provider may have recommended napping as part of your treatment.

But adults and healthy sleepers can benefit from some daytime ZZZs, too.

Some potential benefits to napping include:

  • Sharper focus: A short nap can help you feel more alert, speed up your reaction time and boost logical reasoning.
  • Better memory: Research suggests people who nap may retain new information better.
  • Improved mood: Napping may reduce impulsiveness and help you handle frustrating tasks more calmly.

The benefits of napping can be even more pronounced for some people.

“As we get older, our sleep becomes lighter, and we wake up more at night,” Dr. Drerup points out. “For many older adults, napping can help them function better.”

Tips for better naps

Before you crawl under the covers or kick back in your favorite recliner for an afternoon snooze, let’s set some ground rules.

  • Keep it short: “For most people, a quick power nap is the best strategy,” Dr. Drerup says. “Aim for 15 to 30 minutes.” A short nap helps you feel refreshed without falling into deeper sleep and waking up groggy. Take a long nap, and you run that risk.
  • Time it right: Sleeping too close to bedtime can mess up your nighttime slumber. “If you’re awake during traditional hours, try to avoid napping past 2 or 3 in the afternoon,” Dr. Drerup advises. If you work nights, a quick nap before your shift can be a good choice. Headed on a long drive? Plan for a short nap just before you head out.
  • Know your body: If napping doesn’t work for you, that’s OK. “People experience the benefits of napping very differently,” Dr. Drerup acknowledges. If napping isn’t giving you the boost you need to face the rest of the day recharged, consider other ways to boost your energy naturally, like exercise, diet changes and drinking plenty of water.

Remember, too, that naps aren’t a replacement for a good night’s sleep. Most adults need between seven and nine hours of sleep each night.

Getting your nighttime slumber helps your body from head to toe. It keeps your energy up and boosts your immune system. It can even lower your risk of heart disease, obesity and more.

In short, if you’re relying on a siesta to make up for lost time, you’re not doing yourself any favors.

Drawbacks to napping

While naps can be helpful, they aren’t always the answer — and sometimes, they can make things worse.

Long naps can cause grogginess that makes it tough to get going again. They can also keep you from sleeping well that night — a domino effect that can impact your ability to face the next day.

What’s more, needing to nap isn’t always a good thing. If you can’t make it through a day without climbing into bed, it could be a sign of a problem.

“Relying on long, frequent naps might signal an underlying sleep disorder or another medical issue,” Dr. Drerup notes. “Mention it to your doctor to rule out any problems.”

In short, napping can have its upsides. But nap early and keep it short. Sleep tight!