napping

Napping is the practice of sleeping for a short period during the day, typically to reduce sleepiness and improve alertness. Naps vary in length and purpose. Brief naps of 10 to 20 minutes are often called power naps and aim to enhance performance with minimal sleep inertia. Longer naps of 60 to 90 minutes can cover a full sleep cycle and may support learning and memory, but waking from deeper stages of sleep can cause grogginess.

Physiology and timing are influenced by circadian rhythms and sleep pressure. Many people experience a dip in alertness in the early afternoon, making daytime sleep more likely. The timing and duration of a nap can affect its benefits and the risk of interfering with nocturnal sleep. Caffeine and environmental factors such as light and noise can also influence nap effectiveness.

Potential benefits include improved vigilance, faster reaction times, better mood, and enhanced memory and learning after training. Napping can be particularly helpful for people who are sleep-deprived, shift workers, or individuals with disrupted nighttime sleep. Some evidence suggests that regular napping may support cognitive health in older adults, though results vary by study and individual.

Potential drawbacks include sleep inertia after waking from a deep sleep, which can temporarily impair performance. Napping can interfere with nighttime sleep for some people, especially if naps are long or late in the day. Naps are generally not recommended for those with chronic insomnia or untreated sleep apnea unless advised by a clinician.

Cultural practices vary widely, from long daily siestas in some regions to relatively uncommon daytime naps in others. Practical guidance often emphasizes short, early-afternoon naps in quiet, comfortable settings to minimize sleep disruption.