A short nap can improve alertness; long or late naps may disrupt sleep at night.
For many people, a short 20–30 minute nap in the early afternoon can reduce tiredness. Longer naps or naps near evening may make falling asleep harder. If you cannot get through the day without a nap, the cause of your fatigue should be assessed.
Medical principle
Sleep is an active biological process supporting memory, mood, immunity, metabolism and heart health. Duration is not the only factor: regular timing, uninterrupted sleep and daytime functioning should be considered together.
Practical steps that may help
- Keep bedtime and waking time as consistent as possible, including on days off.
- Morning light, daily activity and reducing light and caffeine late in the day help regulate the body clock.
- For two weeks, record sleep, waking, naps, caffeine intake and daytime sleepiness.
When should you seek medical care?
Medical assessment is worthwhile if sleep problems occur more than three nights a week for over three months, or involve loud snoring, breathing pauses, sleepiness while driving, reduced functioning or a significant mood change.
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