Do Power Naps Help? How to Nap for Better Energy

It's 2pm, your eyelids feel heavy and the couch is calling. Is a quick nap a smart reset, or a recipe for a groggy afternoon and a restless night? It depends on how long you nap, when, and why you need it.

Why the afternoon slump happens

Many of us notice a dip in alertness in the early afternoon. It's a normal part of the daily rhythm, and it can feel stronger after a short night or a hectic morning. But needing a nap every single day can be a sign your night-time sleep isn't doing its job.

What the research says about napping

A review of randomised trials in physically active young adults found that an early-afternoon nap improved performance on thinking and physical tasks and reduced how tired people felt. The biggest benefits came from naps of 30 to under 60 minutes, and when people allowed more than an hour between waking and their next demanding task (Mesas et al., 2023).

In older adults, a systematic review found napping generally helped with sleepiness, fatigue and learning, with minimal evidence that it disrupted night-time sleep (Souabni et al., 2022).

When naps may be a warning sign

A large analysis of cohort studies including more than 370,000 people found that naps under an hour weren't linked to higher risk, while naps of an hour or more were associated with a higher risk of death from any cause and from heart and blood vessel disease (Wang et al., 2024). These studies show links, not cause and effect, but regularly needing long naps may point to poor night-time sleep or a health issue worth checking.

Practical habits for a better nap

• Keep it under an hour. Shorter naps are easier to wake from, and research links regular naps of an hour or more with poorer health outcomes (Wang et al., 2024).
• Go early. Aim for early afternoon rather than late in the day, so your nap doesn't eat into your sleep drive at bedtime.
• Set an alarm. It stops a quick rest turning into a two-hour sleep.
• Allow wake-up time. Grogginess can linger after a nap, so give yourself time before driving or tackling anything important (Mesas et al., 2023).
• Protect your night sleep first. Regular bed and wake times, morning daylight and daily movement matter most.
• Try a nap-free week if naps leave you foggy or wide awake at night.

What popular health podcasters say

Neuroscientist and podcaster Andrew Huberman suggests keeping daytime naps under 90 minutes, or not napping at all, and says he personally tends to nap for around 30 minutes most afternoons (Huberman, 2021). That lines up well with research favouring shorter naps over long ones (Wang et al., 2024). Podcasts can be a great source of ideas, but they're no substitute for advice tailored to you.

When to see a professional

Book in with your GP if:

• you need a nap most days despite getting 7–9 hours in bed
• you fall asleep without meaning to, such as in meetings or while watching TV
• you or your partner notice loud snoring, gasping or pauses in breathing at night
• tiredness comes with unexplained weight change, low mood, breathlessness or feeling unwell.

If you ever nod off while driving, stop driving and get checked promptly. Seek urgent care for chest pain, fainting or sudden severe breathlessness.

Frequently asked questions

How long should a power nap be?

Under an hour is a sensible limit. Research in active adults found naps of 30 to under 60 minutes gave the biggest boost, especially with time to fully wake up afterwards.

Is it bad to nap every day?

Short naps aren't linked to higher health risk in the research, but regular naps of an hour or more are. If you need long naps, chat to your GP about why you're so tired.

Will a nap ruin my sleep tonight?

Not necessarily. Research in older adults found little evidence that napping harms night-time sleep. Keeping naps short and early gives you the best chance.

References

Huberman, A. (2021) Toolkit for Sleep. Huberman Lab newsletter, 20 September 2021. Available at: https://www.hubermanlab.com/newsletter/toolkit-for-sleep

Mesas, A.E. et al. (2023) 'Is daytime napping an effective strategy to improve sport-related cognitive and physical performance and reduce fatigue? A systematic review and meta-analysis of randomised controlled trials', British Journal of Sports Medicine, 57(7). doi: 10.1136/bjsports-2022-106355. Available at: https://pubmed.ncbi.nlm.nih.gov/36690376/

Souabni, M. et al. (2022) 'Benefits and risks of napping in older adults: A systematic review', Frontiers in Aging Neuroscience, 14, p. 1000707. doi: 10.3389/fnagi.2022.1000707. Available at: https://pubmed.ncbi.nlm.nih.gov/36337699/

Wang, M. et al. (2024) 'Association between self-reported napping and risk of cardiovascular disease and all-cause mortality: A meta-analysis of cohort studies', PLoS One, 19(10), e0311266. doi: 10.1371/journal.pone.0311266. Available at: https://pubmed.ncbi.nlm.nih.gov/39413101/

Looking for personalised support?

GL Wellness Concierge can coordinate a consultation with independent, registered healthcare practitioners who can assess your individual needs. Speak with our concierge team.

This article is general information only and is not medical advice. Always speak with a qualified health professional about your individual needs. GL Wellness Concierge is a coordination service and does not provide, supply, or grant access to any therapeutic good.