You know the feeling: It’s Saturday, and you’ve finished your errands. You have time before your evening plans, so you lie down and end up taking a nap. Once you wake up, you begin prepping for the night.
For some of us, naps are a rare occurrence. For others, naps are a common thing. A nap can be refreshing and make you more alert and ready for the tasks ahead. Or a nap can leave you feeling groggy and cause issues with a full night’s rest.
Can an afternoon nap improve your health? If you’re thinking about taking a snooze in the afternoon, consider the following:
Advantages of naps
Mayo Clinic notes a number of benefits to napping:
- Relaxation
- Improved mood
- Quicker reaction time
- Better memory
The National Sleep Foundation (NSF) says naps can enhance performance and bring psychological benefits.
Disadvantages of naps
The NSF says naps can have negative effects, such as:
- Leaving you with sleep inertia
- Nighttime sleep problems
- Increased risk of heart failure in those already at risk
If you find yourself frequently taking afternoon naps, this can be indicative of a larger health problem such as sleep apnea. If this is the case, you should consult your doctor to figure out a remedy.
Tips for afternoon naps
- Keep them short. Aim for 10 to 30 minutes. If you nap longer, you might feel groggy, which can cause problems with your nighttime sleep
- Take naps around 2-3 p.m. Studies say this time is best because it is less likely to interfere with your nighttime sleep
- Get comfortable. Nap in a dark, quiet place at your preferred temperature with no distractions
- Give yourself time to wake up. Once you’ve woken up, take a few minutes to acclimate to being awake before resuming normal activities
An afternoon nap can be a good thing for your health, but naps should not be used to catch up from a bad sleep. If this frequently happens, consult your doctor.