The Best Practices to Make the Most Out of Your Daily Napping

The Best Practices to Make the Most Out of Your Daily Napping

4.6 min read

Daily naps are not only popular for many of us, but also a routine aspect of daily life in some cultures. According to the National Sleep Foundation, up to a third of adults in the United States frequently take a midday nap. You might be considering taking power naps during the middle of the day if you're sleep deprived or just looking for stress relief. However, taking too many or too long naps can sometimes be detrimental. In this article, we will cover the important aspects to consider for daily napping so you can make the most out of your day!


What Advantages Does Daily Napping Offer?

Short nap


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Taking short daily naps during the afternoon may help healthy adults catch up after a late night or guarantee that they will be well-rested for a job that requires them to be available after traditional work hours. A brief nap in the middle of our day for improving cognitive functions is also referred to as power naps. With the proper daily napping practices, healthy adults can enjoy the benefits of short naps such as:

  • Improved alertness
  • Creativity enhancement
  • Reduced fatigue
  • Enhanced focus
  • Boosted mood
  • Increased productivity


What Are the Negatives of Daily Napping?

 To sleep during the day


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Depending on the individual, not everybody will find taking naps a suitable daily practice. For example, some of us may find it challenging to sleep during the day due to the lighting of our environment or can only fall asleep on our personal bed. In the middle of our day, this option may not always be present for power naps.

Additionally, daily napping can sometimes have drawbacks such as:

  • Sleep inertia - After waking up from a nap, you could feel foggy and off-balance. Napping daily can occasionally lead to an unpleasant cycle where you sleep during the day to make up for sleep deprivation at night, but after doing so, you find it more difficult to fall asleep at night. This is when it becomes important to carefully manage your nap duration.
  • Sleep issues at night - For most people, taking brief naps has no impact on the quality of their sleep patterns at night, however, taking a midday nap can make those who currently have insomnia or poor sleep at night experience worse effects. In some cases, extended or frequent daily napping can result in a negative impact on nighttime sleep.
  • Negative health issues - Having a strong need for long naps during the day may sometimes be an indicator that someone has a sleeping disorder or does not get enough sleep at night. These cases are linked to an increased risk of acquiring disorders including depression, diabetes, and heart disease. The use of adjustable beds can help minimize some of these issues through the various health benefits they offer while also offering many other convenience features for relaxation!

Is A Sudden Dependence on Daily Naps A Sign of Other Health Issues?

The inability to fall asleep at night could be caused by factors such as medication, diet, mental stress, health conditions, or other sleep problems which can lead to becoming more dependent on naps. We recommend consulting your doctor if you find that you are depending on naps more frequently than before and there is no clear reason for the excessive daytime sleepiness you suddenly have.

When Should I Think About Taking Naps?

 Daytime sleep


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Making a conclusion on the advantages, disadvantages, and practicality of daily napping is challenging to make since the conditions and results can vary for each individual. If any of the following apply, you may be thinking of adding daily napping into your routine if you:  

  • Are about to lose sleep from staying up for a long time due to a work shift or other activity
  • Want to incorporate planned daily naps into your everyday schedule
  • Felt excessive daytime sleepiness unexpectedly or recently have some new fatigue introduced into your day

Proper Practices for Daily Napping

 A nap during the day

If you have decided to take a nap during the day, here are some tips you can consider so that it does not interfere with your sleep patterns at night:

  • Give yourself time to fully wake up after a nap, especially before doing activities that require alertness, quick reactions, or responsive brain functions.
  • Limit your nap times and only take a 10 to 20-minute nap at the most. The likelihood that you will feel sleepy after a nap increases with its duration. Young adults, on the other hand, might be able to tolerate long naps. You can avoid having difficulties falling asleep that night by taking shorter naps. Setting an alarm at the appropriate time to wake up from your nap can also be helpful.
  • Make your napping area comfortable. The ideal place for daily napping should be a quiet setting in a dark room with a comfortable room temperature and minimal distractions.
  • Consider why you want to take a nap. If you frequently nap, it's especially important to consider the reasons why you could be sleepy enough to fall asleep during the day. Keep track of your sleep duration at night and try looking for ways you can improve your sleeping habits if you aren't getting enough. If you sleep at least seven hours each night but are still exhausted throughout the day, talk to your doctor about it.
  • When our bodies experience a natural circadian dip in the early afternoon, this is generally the best time for naps. Naps that happen after 3 pm will usually disrupt our night sleep patterns. The optimal time of day to nap might also depend on the characteristics of each individual such as our age, need for sleep, work and/or school schedule, health condition, and whether we take any medications.

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Determining whether daily napping is the best practice for us greatly depends on factors such as lifestyle, work schedule, and other health conditions. To enhance your overall nighttime sleep, you can limit your naps and try out new routines when there is an opportunity so you can then pick from the routine that has worked the best for your health and productivity.

We hope you found this article helpful and informative, especially if you were looking for tips on daily naps! If you have any queries or wish to discuss our adjustable beds further, please do not hesitate in reaching out to us! We are experts in what we do and want to ensure you find the best solutions to meet your needs. | 1-800-828-9381

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