A short daytime nap has recently become a beauty trend aimed at boosting productivity. However, it raises many questions. Is there really a point in napping during the day? Or is it something only little kids need, potentially harmful to adults? If daytime sleep is indeed beneficial, how should it be organized? Let's dive in!

Why Do We Feel Sleepy During the Day?

Probably every adult has, at some point, regretted not napping during quiet time in kindergarten. Now, many of us wouldn’t mind reclaiming the right to an afternoon rest, complete with a nap. However, work and responsibilities often make this impossible — napping at your desk likely won’t go unnoticed by colleagues. Even for those working remotely, daytime naps are rarely feasible due to a packed to-do list.

But why do so many adults experience daytime sleepiness? The reasons can vary:

• Lack of sleep at night or poor sleep quality.
• Sleep apnea, which causes fatigue, drowsiness, and weakness.
• Certain health conditions, such as diabetes, anemia, or depression.
• Recovery from a recent viral or bacterial infection.
• A habit of napping carried over from childhood.
• Excessive mental or physical strain during the day.
• Shift work.
• Jet lag or changes in time zones.

What Are the Benefits of Daytime Napping?

At some point, we can compare, short afternoon naps to a world-famous Aviator Game, as they also:

• Helps relieve stress and enhances resilience against it.
• Improves mental and emotional well-being.
• Boosts productivity, concentration, memory, cognitive functions, and alertness.
• Reduces anxiety and fatigue.

The concept of a beauty nap is also gaining popularity, suggesting that napping can enhance one’s appearance. During sleep, microcirculation improves, leaving the skin looking fresh and radiant upon waking. Skincare products with vitamin C, hyaluronic acid, and antioxidants can further enhance this effect. If napping isn’t an option, even a 10-15-minute break to relax and apply a face mask can help.

Are There Any Downsides to Napping?

The flip side of daytime rest can sometimes be unpleasant, with potential consequences such as:

• Headaches.
• Increased feelings of fatigue or sluggishness.
• Lethargy, inertia, and difficulty resuming work.
• Trouble falling asleep at night, leading to disrupted sleep patterns.

How to Make Napping Beneficial

For those looking to turn daytime naps into a healthy habit, here are some tips:

Choose the Right Time

The optimal period for a nap is between 1:00 PM and 3:00 PM. Napping later may cause difficulty falling asleep at night or even insomnia.

Keep It Short

Limit naps to 30 minutes or less. Short naps positively impact cognitive abilities, concentration, and memory. This time frame prevents the brain from entering deep sleep, ensuring the nap remains refreshing.

Longer naps (over 30 minutes) have been linked to an increased risk of cardiovascular diseases, according to a team of Chinese researchers. Additionally, studies show a higher risk of diabetes among those who nap for over an hour. Research involving 3,200 Spaniards — a population with a longstanding siesta tradition — found that lengthy daytime naps can raise blood pressure, glucose levels, and body mass index.

Try the NASA Nap

In 1995, NASA studied daytime naps as a way to maintain pilots’ alertness and productivity. Initial findings suggested 40 minutes of sleep, but further research showed that 26 minutes is optimal. This led to the term NASA nap, referring to a short nap designed to enhance work performance.

Be Consistent

Incorporating naps into your daily routine can improve their quality compared to occasional napping. People who make afternoon naps a habit often wake up feeling refreshed and alert.

Create the Right Environment

For a beneficial nap, ensure optimal conditions: blackout curtains or a sleep mask, earplugs, and fresh air from an open window. Experts recommend lying down with a pillow and blanket for comfort and faster sleep onset. Napping in a cramped position at your desk or in a car may only lead to neck pain.

Recognizing these benefits, many companies have introduced sleep pods in their offices — soundproof cabins with soft lighting where employees can relax and recharge. If you enjoy napping, perhaps it’s time to consider a job with this perk!

Drink Coffee Before Napping

Have a cup of coffee before your nap. The energizing effects of caffeine kick in about 20 minutes after consumption. This timing allows you to wake up from a short nap feeling alert and refreshed, without the grogginess often associated with napping.