Optimal napping times to avoid disrupting nighttime sleep

Neuroscientist Dr. Chelsea Rorlschaib advises that the timing of afternoon naps is critical to maintaining healthy nighttime sleep. According to Rorlschaib, napping after 4:00 PM is the worst time to sleep, as it can disrupt the body's natural rhythm and make it difficult to fall asleep at night.

When individuals nap late in the afternoon, they may prematurely repay their 'sleep debt.' This can trick the brain into thinking it no longer requires sleep, leading to nighttime difficulties such as trouble falling asleep, frequent waking, or restless sleep.

To avoid these issues, Rorlschaib recommends that if a nap is necessary, it should last between 20 and 30 minutes to ensure the person remains in a light sleep phase. Furthermore, a consistent daily need for naps may indicate that nighttime sleep is insufficient in either duration or quality, in which case consulting a physician is advised.