Naps allow you to recharge but it’s all about timing – here’s what you need to know

Power napping, cat naps, whatever naps. They’re the short interludes to a more productive, alert and energised day, say experts.

While some people dismiss naps as indulgent and meaningless, others swear by them as the secret weapon to staying sharp. Napping can be a game-changer for mental and physical well-being.

Sleep expert Joni Peddie said that napping is an underutilised tool. “It is not just about rest, it is about resetting your brain and boosting performance,” she said.

But not all naps were created equal. It is all about timing and duration.

“A 20- to 30-minute power nap can significantly improve alertness and cognitive function without leaving you groggy,” she said. “Longer naps, especially those over an hour, push you into deep sleep, which makes waking up more difficult.”

Naps prevent sleep inertia

Medical doctor Dr Jonathan Redelinghuys agrees.

“Short naps keep you in the lighter stages of sleep, preventing sleep inertia, that sluggish, disoriented feeling you get when waking up from deep sleep,” he said. “It is why a quick nap leaves you refreshed, whereas an hour-long one might make you feel worse before it gets better.”

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Napping is not just about fighting fatigue. Research has shown that it enhances memory retention, problem-solving skills, and even emotional regulation.

“A well-timed nap can be as effective as a small dose of caffeine,” Redelinghuys said. “It restores energy levels without the crash.”

Google and Uber have installed nap pods in their offices, encouraging employees to recharge during the day. “There are reasons high-performance workplaces embrace naps,” Dr Redelinghuys said. “They boost productivity and creativity.”

According to sleep researchers, said Peddie, the optimal window for a power nap is between 1pm and 3pm, when the body naturally dips in energy.

“Napping too late in the day can interfere with nighttime sleep,” she said. “Keeping it earlier ensures you reap the benefits without disrupting your circadian rhythm.

“Power naps, lasting 20-30 minutes, deliver a sweet spot for most people. But there are also caffeine naps, a buzz hack, where you drink coffee right before a short nap.

“Caffeine takes about 20 minutes to kick in,” Peddie said. “So, by the time you wake up, the caffeine is working, and you get a double energy boost.”

Strategic naps

Lifestyle napping is often necessary for people with irregular schedules, such as pilots, shift workers, and emergency responders. “If your schedule forces you to sleep in bursts, strategic naps are crucial,” Dr Redelinghuys said. “They help regulate mood and prevent burnout.”

Napping is a learned skill, Peddie noted. “Many people struggle because they overthink it,” she said. “The trick is to create a consistent nap routine, find a quiet space, and set an alarm so you do not stress about oversleeping.”

As with a good night’s sleep, the environment plays a role, too. “Blocking out light and noise helps you drift off faster,” added Dr Redelinghuys. “Even a simple eye mask and earplugs can make a big difference.”

While there is no hard and fast formula to napping, when done correctly, it can be a powerful tool for mental and physical well-being.

“We need to stop viewing naps as laziness,” Peddie said. “They are an investment in performance and long-term health.”

“A well-timed nap is a supplement, not a replacement,” Dr Redelinghuys said.

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