Should You Nap Every Day? Here’s What Sleep Experts Say

Reviewed by Dietitian Lisa Valente, M.S., RD

Key Points

• Napping may have benefits for mood and clarity, but a nap isn't always the best choice.

• Naps may make you feel groggy or leave you struggling to fall asleep at night.

• Taking a 20-minute nap before 2 or 3 p.m. may be your best bet for feeling refreshed.

A nap may sound like a great idea each afternoon when you feel like you cannot possibly keep your eyes open for the rest of the day. But is giving in to the temptation actually a good idea or will it leave you feeling groggy and throw off your sleep schedule? It turns out that in many cases, taking a nap every day isn't a terrible idea.

"Daily napping offers significant benefits for mood, mental clarity and physical performance and is easily achieved by capitalizing on that time in the afternoon when we feel sleepy due to a natural dip in alertness driven by circadian rhythms," says Allison Brager, Ph.D .

But sleep experts say there are some scenarios where a daily nap may not be the greatest habit. Here's what you need to know about napping every day, from the perks to the drawbacks. 

Benefits of Napping Every Day

Naps Can Be Restorative

A quick daily nap can leave you feeling mentally refreshed. You might feel more energetic and recharged after waking, or find it easier to focus. There's also research showing that napping supports physical performance and recovery in people who are physically active, such as athletes.

"We experience a circadian rhythm dip in the early afternoon, which is a completely normal event that corresponds with many of us feeling sluggish, sleepy and less alert," says Eric Zhou, Ph.D . "Naps can be incredibly restorative and supercharge the rest of your day."

Daily naps can be especially helpful if you didn't manage to get enough sleep the night before. 

"Napping daily is ideal for individuals who are chronically sleep-deprived and need to pay off sleep debt," Brager says. 

Naps Can Boost Your Mood

Research shows that napping can help regulate and improve mood. A nap can leave people feeling happier—and with better self-control and more grit, the research shows.

Many of us have been in the position where we feel more cranky or annoyed when we don't get enough sleep. Taking a quick nap may be an easy fix that leaves you feeling less irritable.

"Sleep, in general, balances our emotions," says Lauri Leadley, CCSH, RPSGT .

Downsides of Napping Every Day

You May Feel Groggy After Your Nap

Longer naps generally aren't a great idea, except for people like shift workers, for whom a 90-minute nap can be restorative. When you sleep for 30 to 60 minutes, you may enter the deep stages of sleep, which can leave you feeling tired when you wake up, Leadley says. 

"Waking up from a poorly timed nap can leave you feeling disoriented, groggy and more fatigued than before you lay down," Brager says.

You May Struggle to Fall Asleep at Night

Taking naps at different times each day can confuse your body's circadian clock. Your internal clock relies on consistent and reliable cues—including when you sleep and when you're exposed to light—in order to properly regulate your sleep-wake cycle. When you nap at random times each day, it can be harder for your body to anticipate when you should be alert or sleepy. Subsequently, you may have a hard time falling asleep at your typical bedtime.

Long naps and napping too late in the day can also be a problem and can contribute to difficulty falling asleep or staying asleep, Brager says.

If your daily nap leaves you feeling better and doesn't impact your ability to fall asleep or stay asleep at night, then there's no need to halt the habit, Zhou says. But, he says, "If you are noticing that taking an afternoon siesta is causing you to struggle with your sleep at night, then it would be wise to consider whether that nap is worth it."

Tips to Keep in Mind for Naps

• You shouldn't be too reliant on naps.There are plenty of scenarios where a daily nap can be helpful. "The problem comes when someone needs to take a nap every day in order to function," Zhou says. "If that's the case, then it may be beneficial for you to seek further medical evaluation."

• Set an alarm and keep your naps to about 20 minutes."Ideally, 20 minutes can boost alertness and energy without entering deep sleep," Leadley says. 

• Avoid napping after 2 or 3 p.m.This can help protect restorative sleep at night, Brager says. 

• Make sure your sleep environment is comfortable.Resting in a cool, quiet room or using tools like an eye mask or earplugs may help you fall asleep more quickly, Brager says.

Our Expert Take

Short daily naps at the right times can restore energy and leave you feeling refreshed. They can also improve your mood and help you feel less irritable. But there are also some downsides. Waking up from a nap that's a bit too long may leave you feeling groggy. And long naps or those taken late in the day can get in the way of a good night of sleep. Ultimately, quick daily naps can be healthy, experts say. But if a nap is the only way you can function, it's probably a good idea to check in with a doctor.

Read the original article on EatingWell