{"id":13883,"date":"2025-04-09T22:00:00","date_gmt":"2025-04-09T22:00:00","guid":{"rendered":"https:\/\/modernsciences.org\/staging\/4414\/?p=13883"},"modified":"2025-03-28T18:01:34","modified_gmt":"2025-03-28T18:01:34","slug":"napping-benefits-sleep-cycle-regulation-power-nap-tips-circadian-rhythm-april-2025","status":"publish","type":"post","link":"https:\/\/modernsciences.org\/staging\/4414\/napping-benefits-sleep-cycle-regulation-power-nap-tips-circadian-rhythm-april-2025\/","title":{"rendered":"Can a daily nap do more harm than good? A sleep researcher explains"},"content":{"rendered":"\n\n
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\n \n Olga Rolenko\/Shutterstock<\/a><\/span>\n <\/figcaption>\n <\/figure>\n\n Talar Moukhtarian<\/a>, University of Warwick<\/a><\/em><\/span>\n\n

You\u2019re in the middle of the afternoon, eyelids heavy, focus slipping. You close your eyes for half an hour and wake up feeling recharged. But later that night, you\u2019re tossing and turning in bed, wondering why you can\u2019t drift off. That midday snooze which felt so refreshing at the time might be the reason.<\/p>\n\n

Naps have long been praised as a tool for boosting alertness, enhancing mood, strengthening memory, and improving productivity<\/a>. Yet for some, they can sabotage nighttime sleep.<\/p>\n\n

Napping is a double-edged sword. Done right, it\u2019s a powerful way to recharge the brain, improve concentration, and support mental and physical health. Done wrong, it can leave you groggy, disoriented, and struggling to fall asleep later. The key lies in understanding how the body regulates sleep and wakefulness.<\/p>\n\n

Most people experience a natural dip in alertness in the early afternoon, typically between 1pm and 4pm. This isn\u2019t just due to a heavy lunch \u2013 our internal body clock, or circadian rhythm, creates cycles of wakefulness and tiredness<\/a> throughout the day<\/a>. The early afternoon lull is part of this rhythm, which is why so many people feel drowsy at that time.<\/p>\n\n

Studies suggest<\/a> that a short nap during this period \u2013 ideally followed by bright light exposure \u2013 can help counteract fatigue, boost alertness, and improve cognitive function without interfering with nighttime sleep<\/a>. These \u201cpower naps\u201d allow the brain to rest without slipping into deep sleep, making it easier to wake up feeling refreshed.<\/p>\n\n

But there\u2019s a catch: napping too long may result in waking up feeling worse than before. This is due to \u201csleep inertia\u201d \u2013 the grogginess and disorientation that comes from waking up during deeper sleep stages.<\/p>\n\n

Once a nap extends beyond 30 minutes, the brain transitions into slow-wave sleep, making it much harder to wake up. Studies show<\/a> that waking from deep sleep can leave people feeling sluggish for up to an hour<\/a>. This can have serious implications<\/a> if they then try to perform safety-critical tasks, make important decisions or operate machinery, for example. And if a nap is taken too late in the day, it can eat away from the \u201csleep pressure build-up\u201d \u2013 the body\u2019s natural drive for sleep \u2013 making it harder to fall asleep at night<\/a>.<\/p>\n\n

When napping is essential<\/h2>\n\n

For some, napping is essential. Shift workers often struggle with fragmented sleep due to irregular schedules, and a well-timed nap before a night shift can boost alertness and reduce the risk of errors and accidents. Similarly, people who regularly struggle to get enough sleep at night \u2013 whether due to work, parenting or other demands \u2013 may benefit from naps to bank extra hours of sleep that compensate for their sleep loss.<\/p>\n\n

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