HomeMeditation & SleepYou Deserve a Mid-Day Nap

You Deserve a Mid-Day Nap

Did you know that incorporating a daily midday nap into your routine can have a profound impact on your health and well-being? Research suggests that taking a brief nap during the day is not only associated with lower blood pressure but also offers protection against various cardiovascular diseases. Let’s delve into the science and benefits of midday naps.

  1. Enhancing Cognitive Function

Beyond their cardiovascular benefits, midday naps can also work wonders for your cognitive function. Napping for shorter durations, typically between 10 and 20 minutes, allows you to wake up before entering the deep stages of sleep. This helps prevent that post-nap grogginess, often referred to as “sleep inertia.” Short naps can boost your alertness, improve concentration, and enhance your overall cognitive performance. It’s like a quick mental recharge in the middle of the day.

  1. A Full Sleep Cycle for Refreshment

On the other hand, if you have the luxury of a longer break, a 90-minute nap can provide you with a full sleep cycle experience. This duration allows you to transition through the various sleep stages, including deep REM (rapid eye movement) sleep. As a result, you wake up feeling completely refreshed and energized. This extended nap can be especially beneficial if you’re dealing with sleep deprivation or feeling particularly fatigued.

  1. Timing Matters

The timing of your midday nap can significantly impact its effectiveness. Experts recommend scheduling your nap approximately seven hours after waking up in the morning. This timing ensures that you’ve built up enough “sleep pressure,” making it easier to fall asleep quickly. However, it’s crucial not to nap too late in the afternoon, as it might interfere with your nighttime sleep. Striking the right balance is key to reaping the full benefits of your nap.

In conclusion, taking a midday nap is not a luxury; it’s a proactive step you can take to boost your health and productivity. Whether you opt for a short power nap or a more extended rest, midday naps have the potential to lower blood pressure, sharpen cognitive function, and leave you feeling revitalized. So, go ahead and embrace the benefits of a well-deserved midday siesta to enhance your overall well-being.


Lovato N, Lack L. The effects of napping on cognitive functioning. Prog Brain Res.