After a night broken by aches, an afternoon nap can be very tempting. Sometimes it’s exactly what you need to get through the day. But how long and when you nap makes a big difference to whether it helps or makes the next night harder.

Short naps can help

Research comparing different nap lengths after a short night found that a 10-minute nap gave the best boost to alertness and focus, with the benefit lasting a few hours. Longer naps often led to feeling groggy at first.

Why long or late naps can backfire

The longer you’re awake, the more your body builds up a natural drive to sleep. A long nap, or one late in the afternoon, uses up some of that drive. Then, at bedtime, you may not feel sleepy enough to drop off easily.

If you nap

Many people find these guidelines help:

• Keep it short, around 10 to 20 minutes.
• Nap before about 3pm.
• Set an alarm so it doesn’t turn into a long sleep.
• Rest in a comfortable, supported position, like the ones you use at night.

If you’re having trouble sleeping at night

If you’re regularly struggling to fall asleep at night, it may help to skip naps for a while. That way, your sleep drive builds through the day and helps at bedtime. A short rest without sleeping, like lying down with your eyes closed or doing your VIDA video, can still help you recharge.

Something to try this week

If you nap this week, set an alarm for 20 minutes and nap before 3pm. Notice how you feel that evening and how you sleep that night.

What to take away

• A short nap of around 10 minutes can boost alertness.
• Long or late naps can make it harder to fall asleep at night.
• If you nap, keep it under 20 minutes and before about 3pm.
• If nights are a struggle, resting without sleeping can be a good alternative.

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