The Dos and Don’ts of Power Napping for Adults

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Napping is a great way to rejuvenate yourself and improve your productivity. But, like anything else, there is a right and a wrong way to do it. Let this article tell you more about it.


Is Taking a Nap Healthy for Adults?

There is no denying that a good nap can be incredibly refreshing, but are they really good for adults? It turns out that naps can actually be quite beneficial, both mentally and physically.

Naps can help to improve mood, alertness, and cognitive function. They can also reduce stress and help to improve heart health. In fact, a study found that a 30-minute nap can help lower blood pressure.

So, if you’re feeling tired, go ahead and take a nap! Just be sure to set the alarm so that you don’t oversleep.


Important Reminders When Taking a Nap

Here are a few things to remember to ensure you get the most out of your rest:

  1. Try to keep your nap to 30 minutes or less. Doing that will help you avoid feeling groggy when you wake up.
  2. Nap in the early afternoon. Your body is naturally starting to feel a little tired at that time.
  3. Make sure you have a comfortable place to rest your head. A quiet, dark room is ideal.

Here are some tips on how to get the most out of your naps:



  1. Make sure you are well-rested before incorporating naps into your routine. A nap will not make up for only sleeping 3 hours the night before.
  2. Set an alarm. It can be easy to oversleep while napping, so ensure you set the alarm to wake yourself up after a reasonable amount of time.
  3. Find a comfortable place to sleep. If you can, lie down in a bed or on a couch. Otherwise, find a spot where you can recline and relax.
  4. Close your eyes and relax. Once you are comfortable, close your eyes and let your body relax.
  5. Wake up gradually. When your alarm goes off, don’t just sit up abruptly. Instead, take a few minutes to wake up gradually.



  1. Don’t nap too close to bedtime. If you nap too close to when you normally go to sleep, it can make it harder to fall asleep at night.
  2. Don’t nap for too long. A nap should only be 20-30 minutes long. If you nap for too long, you may feel groggy and disoriented when you wake up.
  3. Don’t drink caffeine before napping. Caffeine can make it harder to fall asleep, so avoiding it before napping is best.
  4. Don’t eat a big meal before you nap. Eating a big meal can make you feel uncomfortable and make it harder to fall asleep.
  5. Don’t force yourself to sleep. If you can’t fall asleep, don’t lie there and try to force yourself to sleep. It’s better just to get up and try again another time.



Napping has a lot of benefits that people of all ages can enjoy. Napping can improve mood, cognitive function, and alertness and even help with weight loss. If you are feeling tired, consider taking a nap! Just be sure to set the alarm so that you don’t sleep too long and disrupt your nighttime sleep. If you are constantly tired even after sleeping for 7-9 hours each night, and feel like you are so exhausted you need a nap everyday, that is something that you may want to speak to your doctor about.

If you have sleep problems that a nap can’t resolve, consider consulting a sleep doctor. At Sleep Better, Live Better, Dr. Muir and her team help patients with sleep problems in North Vancouver, Surrey and Satellite Victoria. They have already helped thousands of patients find solutions that help them sleep better. Book an appointment today!