# Are Naps Bad for You? HTML: https://mattresswarehouse.com/blogs/sleep-health/are-naps-bad-for-you December 5, 2023 · John Gallagher # Are Naps Bad for you? Debunking the Myth. There aren’t many feelings better than a refreshing nap. After a morning at the beach, a lazy weekend afternoon, or a long night, a recovery nap can make you feel more like yourself. The concept of napping has polarized the sleep community for years. Some people claim that naps are a refreshing alternative to a second cup of coffee. Others claim that naps leave them feeling groggy or keep them awake at night. So, are naps bad for you? Absolutely not — when done correctly. Let’s unpack the ways that naps can affect your sleep health. ## Sleep Myth #1: Napping Will Disrupt My Sleep Schedule [Positive sleep hygiene](https://mattresswarehouse.com/blogs/what-is-sleep-hygiene) is a great foundation for a healthy lifestyle. A full night’s rest can help regulate your digestive health, [improve memory retention](https://newsinhealth.nih.gov/2013/04/sleep-it), even [help you get along better with others](https://health.gov/myhealthfinder/healthy-living/mental-health-and-relationships/get-enough-sleep). Many people avoid naps altogether to avoid messing up their evening [sleep routine](https://mattresswarehouse.com/blogs/the-ultimate-sleep-hygiene-checklist) and compromising these benefits. Here’s the truth: napping won’t disrupt your sleep schedule as long as you nap correctly. In fact, [naps can actually enhance the quality of your sleep](https://www.sleepfoundation.org/sleep-hygiene/napping) if you nap for the right amount of time.  In the world of napping, timing is everything. Nap for too short a period of time and you won’t feel refreshed. Nap for too long and you risk feeling disoriented or wide awake at night. For best results, [keep naps between 10-20 minutes](https://www.sleepscore.com/blog/how-long-should-i-nap/). This allows your body to restore attentiveness without leaving you feeling disoriented. It gives you a boost of energy without allowing your body to slip into deep sleep or [oversleep](https://mattresswarehouse.com/blogs/what-is-oversleeping). It’s also important to check the clock before laying down for a nap. Napping too late in the day, no matter how long, can disrupt your sleep schedule. As a rule of thumb, stop all naps after 5:00 PM to give yourself the best chance to get a full night’s sleep that night. ## Sleep Myth #2: I Need to Fall Asleep for an Effective Nap. When most of us envision a nap, we picture ourselves asleep on a comfortable bed or couch. For many people, that’s exactly what a nap might look like. But for others, your nap might look like a quiet meditation session or a timed period where you close your eyes and control your breathing. Here’s the truth: Your main goal during a nap should be to relax and recharge. As long as you accomplish that goal, naps can take many different forms. Even a meditation-style nap is better than trying to function on poor sleep. ## Sleep Myth #3: Napping Isn’t for Me. Some people have an easy time getting to sleep. They’ll [turn on white noise](https://mattresswarehouse.com/blogs/should-i-sleep-with-white-noise), take a bath, [write in a sleep journal](https://mattresswarehouse.com/blogs/should-i-keep-a-sleep-journal), and drift off in a matter of minutes. For the rest of us, sleep can be a lengthy process. It might require more than a few tries, particularly for people who fight anxiety on their way to sleep. If you’ve tried in vain to nap during the day, here are a few tips: - Meditate: Practice meditation in the minutes before you lay down for a nap. This can help declutter your mind and stabilize your breathing, both helpful when preparing for sleep of any length of time. - Walk: Take a walk outdoors to reacquaint yourself with nature before a nap. This can also help shift your mind from work, life, or other challenges that might occupy your mind while you try to nap. - Hydrate: Among its many benefits, water helps [better regulate your core body temperature](https://www.dripdrop.com/blog/health-wellness/dehydration-and-sleep) in ways that improve nap quality and longevity. - Move: If you’ve planned a nap in advance, try working out in the hours before your nap. This allows your body to expend extra energy, paving the way for a successful nap in the late morning or early afternoon. - Stretch: Even if you don’t have the time or the capacity for a full workout, stretching is still an effective way to instigate a nap. Stretching helps [improve blood flow](https://pubmed.ncbi.nlm.nih.gov/29623692/) and relieve any extra tension you might feel. Here’s the truth: Everyone can nap. However, not everyone can nap easily. If you’re a high-strung or naturally anxious person, napping might be a more difficult activity for you. You’ll need to train yourself to nap, working your way out of racing thoughts and toward a wind-down process. You might need to visit a specialist or participate in a sleep study to fully diagnose the sleep challenges you face. ## What are the Benefits of a Great Nap? While a good night's sleep is still an essential ingredient for a healthy day, sometimes we need that extra energy boost to combat daytime fatigue. Timed correctly, a great nap can improve your mood and restore energy levels. Here are some of the best benefits to a well-timed nap: - Improve alertness and brain function - Reduce stress and regulate mood - Sharpen your problem-solving skills - Regulate cardiovascular health - Relax your mind and body - Boost creativity - Elevate immune system functionality ## What’s the Best Way to Nap? Napping isn’t so much a science as a skill. When you nap the right way, you can significantly improve your energy levels and general well-being. The best nap is a combination of the right timing, the right environment, and the right bedding. ### The Right Time We’ll say it again: the best naps take place at the right time, for the right amount of time. Keep naps 20 minutes or less; you’ll have enough time for rest and recovery without allowing your body to sink into deep sleep. And be sure to wrap up all naps by 5:00 PM. This gives your body the chance to expend a sufficient amount of energy between your nap and bedtime. ### The Right Environment Whether it’s a nap or a full night’s rest, the right environment allows you to minimize distractions and focus on personal rest. Here are a few things to focus on when optimizing your sleep environment: - Proper lighting - Noise reduction - Comfortable [pillows](https://mattresswarehouse.com/collections/pillows), [blankets](https://mattresswarehouse.com/collections/sheets-blankets-pillow-cases), and other [sleep accessories](https://mattresswarehouse.com/collections/accessories) - Mild temperatures It’s also important to remove any electronic devices from your immediate environment. Even if you’re only planning to take a 15-minute nap, [blue light from a phone](https://mattresswarehouse.com/blogs/how-does-blue-light-affect-sleep), tablet, or computer can keep you awake. ### The Right Mattress The right mattress is a huge difference-maker in the recipe for better sleep. That’s why we developed our [patented bedMATCH sleep diagnostic program](https://mattresswarehouse.com/pages/bedmatch-information): to take the guesswork out of the sleep you deserve. After a 5-minute quiz, we’ll pair you with mattress options guaranteed to deliver the best rest for your body type. [Take our bedMATCH quiz](https://mattresswarehouse.com/pages/bedmatch) and bring the results into the closest Mattress Warehouse — or shop online — to improve the quality of every nap you take.