Ever felt that post-lunch drowsiness? Many of us have.

It’s common to feel the need for a nap in the afternoon. But could a short nap be all we need to power through the rest of the day? We look at the benefits, science and best practices for napping.

The science behind napping

Our bodies follow natural cycles known as circadian rhythms. These rhythms dictate when we feel awake and when we feel sleepy. One notable dip in alertness occurs in the mid-afternoon, usually between 1pm and 3pm. This is why many people feel sleepy after lunch, despite having a full night’s sleep. This natural dip in energy levels is the perfect time for a nap.

Benefits of napping

Napping offers numerous benefits. Firstly, it can significantly boost your mood. Feeling irritable or stressed? A short nap can help. It can also improve alertness and performance. Studies have shown that a quick nap can enhance cognitive functions like memory and concentration. Just 20-30 minutes can leave you feeling refreshed and ready to tackle the rest of your day.

The perfect nap

Timing is everything when it comes to napping. A nap that’s too long can leave you feeling groggy and disoriented, a phenomenon known as sleep inertia. To avoid this, keep your naps short. The ideal duration is between 10 to 20 minutes. This length allows you to rest without entering the deeper stages of sleep, which are harder to wake from. If you need a longer nap, 90 minutes is another option as it allows you to complete a full sleep cycle.

Napping at work

The idea of napping at work might seem strange, but it’s gaining acceptance. Some forward-thinking companies are now providing nap pods or quiet rooms for their employees. They recognise that a well-rested employee is a more productive and happier employee. If your workplace doesn’t offer these amenities, consider advocating for a designated nap space. Even a quick nap in your car or a quiet corner can be beneficial.

Napping vs. night sleep

While naps can be incredibly beneficial, they are not a replacement for a good night’s sleep. Nighttime sleep is crucial for overall health. It allows your body to repair and rejuvenate. Naps should be viewed as a supplement, providing a quick recharge during the day. They can help you feel more alert and improve performance but should not be relied upon to make up for poor nighttime sleep.

Listen to your body

Everyone’s needs are different. Some people find naps essential, while others don’t need them at all. The key is to listen to your body. If you feel a strong urge to nap, and your schedule allows it, go ahead. A short nap could be just what you need to boost your energy and mood. However, if napping disrupts your nighttime sleep, you may need to adjust your nap length or timing.


Naps can be a powerful tool to enhance your day. They’re quick, effective and natural. The next time you feel that afternoon slump, consider taking a short nap. It might be all you need to recharge and improve your overall wellbeing.

So, is an afternoon nap all we need? Not entirely. It’s a great supplement to a healthy sleep routine. Embrace the power of a good nap and listen to your body’s needs. Happy napping!

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