Winter's dragging on. Groundhog Phil saw his shadow. More cold, more dark evenings, more fatigue until spring finally arrives.
If you're like me, this is peak napping season. Why not? It's freezing outside and dark before 6pm.
Let me be clear – I'm talking about those lights-out naps where you wake up forgetting what day it is. Problem: That kind of nap wrecks the rest of your day—and completely screws your nighttime sleep.
So which kind of napper are you? Is napping even good for you? What's the ideal nap length? How can you nap better?
Let's find out.
The case for napping
Believe it or not, daytime napping can be healthy. Short "power naps" (10-30 minutes) boost alertness, reaction time, memory, and mood while reducing fatigue. Longer naps (60-90 minutes) support physical and mental recovery plus long-term memory.
Both have benefits—but here's the key: napping shouldn't interfere with your ability to sleep 7-9 hours at night. If it does, we need to change your approach.
Are you napping well?
Wake up groggy and irritable? That's sleep inertia – you entered slow-wave sleep (usually takes 30-60 minutes to reach). The upside: this is the most restorative sleep for physical and cognitive health. The downside: waking mid-cycle feels like getting hit by a truck. You'll be disoriented with impaired performance for hours.
Best time to nap?
Keep it to 15-30 minutes max to avoid deep sleep's groggy grip. Nap at least 8 hours before bedtime – if you're in bed by 10pm, nap between 1-3pm.
Tricks to nap better:
If it takes you 30 minutes just to find a comfortable position, try these:
Create darkness and quiet. Use an eye mask to block light. Need silence? Earplugs. Need sound? White noise. No phones, screens, or voices.
Don't use your bed. Nap on a couch or comfy chair instead. Your bed makes it harder to wake up and intensifies grogginess. You need something comfortable enough to rest but practical enough to leave.
Relax with the 4-7-8 technique. Hard time settling down quickly? Try this breathing method:
Inhale through your nose for 4 seconds
Hold for 7 seconds
Exhale slowly through your mouth for 8 seconds
The bottom line:
You don't need to nap daily – in fact, daily napping might disrupt your sleep routine. Try one or two naps per week and see how you feel. Adjust as needed. You might find you don't need that third cup of coffee – just a 15-minute cat nap.
Be inquisitive, be safe, and keep living the good life.
– Sasha
Full Disclosure: I'm writing this as myself, not as a doctor or your personal trainer. This content is purely educational or my personal thoughts - not in place of medical or health professional advice or treatment. While I’m a Certified Personal Trainer, I’m not a healthcare provider. Seek advice from your health care practitioner before starting physical activity or making serious changes to your health. If you experience any pain or discomfort when participating in the activities, immediately stop and reach out to your health care professional. Please use at your own risk and proceed with caution.