We tend to think of naps as a luxury — a rare treat or a guilty indulgence. Something you sneak in on vacation or during a particularly bad bout of jet lag. But what if napping wasn’t a flaw in your routine? What if it’s something your body actually wants — even needs — as part of a healthy, natural rhythm?
In fact, the midday slump many of us feel isn’t just about lunch or lack of coffee. It’s tied to our internal circadian rhythm, which naturally dips in the early afternoon. That drowsy feeling around 1 or 2 p.m.? It’s biology. And in many cultures, it’s traditionally been nap time.
Throughout history, daytime sleep has been completely normal. From Mediterranean siestas to short rest breaks among workers and farmers around the world, the idea of pausing for rest in the middle of the day is far more widespread — and far more accepted — than in modern office culture. In traditional societies, where life followed the sun rather than a clock, it was common to nap during the hottest part of the day and become more active again in the evening.
Even modern science supports the idea that napping is not just okay — it’s often good for you. Studies from NASA have shown that short naps can significantly improve alertness and performance. In one well-known experiment, a 20-minute nap helped pilots and astronauts recover focus and reduce fatigue during long shifts. Other research shows that naps can improve memory, support emotional regulation, reduce stress, and even benefit heart health.
But not all naps are created equal. Timing and duration matter. A quick 10 to 20-minute nap can offer a powerful energy boost without leaving you feeling groggy. These short naps are often called “power naps,” and they work because they allow you to rest without slipping into the deeper stages of sleep.
Longer naps, around 60 to 90 minutes, can be useful too — especially if you’re sleep-deprived. These allow your brain to complete a full sleep cycle, which can support learning and creativity. But they also come with the risk of waking up during deep sleep, which can leave you feeling foggy. And if you nap too late in the day, it can interfere with your nighttime sleep, especially if you already struggle to fall asleep.
The sweet spot for most people is a short nap in the early afternoon — ideally between 1 and 3 p.m. That aligns with your natural energy dip and still gives your body plenty of time to wind down for sleep at night.
Of course, not everyone needs to nap. If you’re getting good, restorative sleep at night and feel energetic throughout the day, there’s no reason to add naps to your routine. But if you do feel tired in the afternoon and your schedule allows it, a short nap might be one of the healthiest things you can do for yourself.
It’s time we let go of the idea that napping is lazy or unproductive. In reality, it’s a biologically grounded, culturally widespread, and scientifically supported way to take care of your brain and body. So go ahead. Close your eyes for 15 minutes. Your ancestors — and your nervous system — would probably thank you.
Further Reading:
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Sara Mednick, Take a Nap! Change Your Life
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NASA Ames Fatigue Countermeasures Study
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Harvard Health: The Science of Naps
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Sleep Research Society: "The Effects of Napping on Cognitive Function and Mood"
