The afternoon dip
Most of us feel a natural drop in alertness in the early afternoon, whether or not we have eaten lunch. A short nap then works with your body clock rather than against it.
Why not later?
The later you nap, the closer it is to bedtime, and the more it can take the edge off your need for sleep. If you have trouble falling asleep at night, try to finish your nap by about 3 pm, or keep it to 10 or 20 minutes.
Naps for other schedules
- After work: keep it to 20 or 30 minutes. Try the after work playlist.
- Night shifts: nap before the shift if you can. Your own “afternoon” may be a different hour, about halfway between waking and sleeping.
- Travel: nap when you are tired and it is safe, and set a backup alarm for your stop.
How long to nap at each time
Early afternoon: 10 to 30 minutes. Late afternoon: 10 to 20 minutes. Close to bedtime: skip it, or keep it very short. See how long a power nap should be.
Start one
Use the afternoon nap playlist with the 20 minute timer.
Questions
What time of day is best for napping?
Early afternoon, about 1 pm to 3 pm, is a good time for most people.
Will a nap ruin my night sleep?
It can if it is long or late. Keep it short, and finish it well before the evening.
Is it OK to nap every day?
Many people do, in short doses. If you need a long nap every day and still feel tired, talk to a doctor.
General information, not medical advice. If you are very tired all the time, or nap a lot and still feel awful, talk to a doctor. The nap timer is a gentle wake-up, not a safety alarm: set a backup alarm.
