Sleep experts provide guidance on effective daytime napping

Sleep therapist Jessica Fink advises distinguishing between fatigue and sleepiness to determine if a nap is beneficial. Sleepiness is characterized by heavy eyelids and difficulty staying awake, whereas fatigue is a general lack of energy without an immediate need for sleep. For those experiencing fatigue but not sleepiness, physical movement is recommended over napping.

To avoid disrupting nighttime sleep, experts suggest that naps should be short and timed appropriately. The American Heart Association and Mayo Clinic recommend limiting naps to approximately 20 to 30 minutes. Longer naps can lead to sleep inertia, causing grogginess and disorientation upon waking.

Napping can interfere with the body's natural buildup of adenosine, a compound that increases during wakefulness and drives the need for sleep. Consequently, long or late-afternoon naps may exacerbate insomnia by reducing the drive to sleep at night. Early afternoon is considered the most suitable time for a nap due to natural dips in circadian rhythms.