Is it OK to nap during the day?

Concerns & risks

You were trying to get through the afternoon slump and wonder if a nap is okay.

Long naps can mess with nighttime sleep.

Causes & evidence

Short naps can boost alertness. See sleep basics.

What to do

1. Keep naps short, around 20 minutes.
2. Nap early afternoon.
3. Avoid late naps.
4. Ongoing fatigue? See a doctor.

Common mistakes: Common mistakes: long, late naps that make nighttime sleep harder. Keep naps short and earlier in the day. If you need naps every day despite good sleep, talk to a provider. A short nap of about 20 minutes can refresh you without leaving you groggy. Set an alarm. Avoid napping close to bedtime so your night sleep doesn't suffer. If you're a shift worker, a planned nap before your shift may help with alertness. Napping isn't a replacement for good nighttime sleep; if you're relying on daily naps to function, it's worth asking why you're so tired. Find a quiet, dim spot and lie back comfortably.

Speed Man tip: Set an alarm.

Wrap-up: Short naps. Early afternoon. Avoid late naps.