͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏
| |
|
|
| I don’t think I’ve ever felt refreshed after waking up from a nap. I always question which year and country I’m in once I regain consciousness. But so many people love taking naps — what am I doing wrong?! After some research, it seems I haven’t been following certain nap rules.
|
| If you’re like me or want to improve your nap game, keep reading to learn how to catch more effective midday shut-eye.
|
|
|
|
|
|
|
|
|
Sleep well,
Morgan Mandriota
Newsletter Editor, Healthline
|
 |
|
Written by Morgan Mandriota
August 10, 2026 • 3 min read |
|
| |
|
|
|
|
| |
 |
|
|
| What are the best conditions for a nap?
|
| If you nail down the power nap, you may reap the potential health benefits. A solid nap can give you a burst of energy and support cognitive function, memory formation, and toxin removal. |
| If you’re getting good sleep at night and functioning well during the day, you likely don’t need to nap. But it can be useful if you find that your productivity starts to wane, you can’t process information as quickly as you could in the morning, or you regularly feel like there’s a “fog” that you can’t work through. |
| However, it’s important to note that people with insomnia should not nap, as daytime naps can make you feel like you don’t need to sleep as much at night, potentially worsening symptoms.
|
| On that note, all naps are not created equal. Duration, accessories, environment, and your lifestyle all matter. Here are some tips that can set you up for successful (read: restorative) midday slumber: |
- Create the ultimate nap zone: Your room should be dark, cool, and quiet. Consider wearing a sleep mask or using blackout curtains for extra darkness. Silencing phone notifications and turning on a white noise app can also help to block out distracting sounds.
- Time it well: Aim to nap between 1 p.m. and 3 p.m., or between 5 p.m. and 6 p.m. for night owls. If you have an important event or demanding task ahead, you can try napping for 1 or 2 hours beforehand..
- Set an alarm: According to an older 2010 research review, 5 to 30 minutes is the sweet spot to reap the benefits of a nap without feeling groggy when you wake up. And don’t forget to set an alarm so you don’t snooze beyond that window!
- Consider caffeine: Having a cup of tea or coffee right before you nap might help you wake up feeling more alert.
|
|
|
| | | |
