Around three o'clock, it strikes: the afternoon slump. You read the same sentence for the third time, the meeting becomes background noise, and the couch suddenly looks very inviting. In some countries, the answer has been completely normal for centuries: just lie down. In the Netherlands, we often act as if a nap is only for toddlers and grandpas. A shame, because a well-timed power nap is one of the simplest energy boosters that exist. The emphasis, however, is on well-timed.
The short answer
An afternoon nap works best if you keep it short and early: about 20 minutes, sometime between lunch and 3:00 PM. This way, you get the freshness without falling into a deep sleep, and your nighttime sleep remains undisturbed. Napping longer or later in the day will make you groggier and keep you awake at night.
Is an afternoon nap good for you?
An afternoon nap has a dual reputation, and rightly so: it's either a gift or a pitfall, depending on how you do it. A short nap gives many people a noticeably fresher mind for the rest of the afternoon. The dangerous word is short.
Those who nap too long fall into a deeper sleep stage and wake up in the middle of it. You might recognize that feeling: groggy, disoriented, and grumpier than before the nap. And those who nap too late in the day reduce the sleep pressure you need to fall asleep in the evening. The nap was wonderful, the night after was not.
How long should a power nap last?
The common rule of thumb for a power nap is 20 minutes, and not much longer. In those fifteen to twenty minutes, you'll feel noticeably rested, but you'll stay in light sleep where waking up is easy. So set an alarm; without an alarm, almost every nap will be too long.
Regarding timing: the earlier after lunch, the better, and after 3:00 PM, it's best to skip it. Then the distance to your bedtime is still great enough to get sleepy normally in the evening. If you notice that you need a nap every day to function, first look at your nights: then the nap is a bandage, not a solution.
Make it easy for yourself (but not too easy)
You don't have to go to bed in full regalia for a nap, but comfort does help to truly utilize those 20 minutes. A couch with a good pillow works perfectly; the most important thing is that your neck isn't at an awkward angle, because even fifteen minutes of lying crooked can be felt afterward.
Those who work from home and nap in bed have it easy: on a SidePillow, your head is at the same correct height as at night, so even a nap starts off well. You can find out what height is right for you with the height check. And if you prefer to nap in a cool room, get some tips from the guide on sleeping cool.
Conclusion
Taking an afternoon nap is not laziness but technique: 20 minutes, with an alarm, and done before 3:00 PM. This way you get a refreshed afternoon without a restless night.
And be honest about the reason for the nap. Recharging occasionally is wonderful; needing to nap every day is a sign that your nights are falling short. Start with your sleep routine and your bed, and also read which sleeping position gives you back the most from your nights.
Nights that make the nap unnecessary?
The height check finds the SidePillow height that makes your nights so good that napping becomes a choice.
Frequently asked questions
How long should a power nap last?
The common rule of thumb is about 20 minutes. Short enough to stay in light sleep and wake up refreshed, long enough to truly recharge. Always set an alarm.
How late can you take an afternoon nap?
Use 3:00 PM as the limit. Those who nap later reduce the sleep pressure needed to fall asleep in the evening, thereby shifting their entire night.
Why do I wake up groggy from a nap?
Then the nap lasted too long and you entered a deeper sleep phase. Waking up in the middle of deep sleep feels groggy. Napping for a shorter period, around 20 minutes, prevents this.
Is needing a nap every day a bad sign?
It's mainly a signal to look at your nights. Anyone who consistently needs a nap to get through the day is sleeping too little or too restlessly at night; that's where the real gain is.
Photography: Andrea Piacquadio, Eren Li, Ron Lach via Pexels.
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