I OFTEN TAKE NAPS every day, inspired by famous power nappers such as Winston Churchill and Albert Einstein. Today’s committed nap-takers often sneak in short rest breaks because they think the practice will improve their cognitive performance although napping still carries a stigma.
Multiple studies have extolled the benefits of napping such as enhanced memory and focus. A mid-afternoon siesta is the norm in parts of Spain (that we copied in the Philippines) and Italy. In China and Japan, nodding off is encouraged since working to the point of exhaustion is seen as a display of dedication, according to a study.
Sleep is as important to good health as diet and exercise, but too many people don’t get enough of it.
A lot of it has to do with electronics. It used to be TVs, but now cellphones are probably the biggest culprit. People just take them to bed with them and watch.
The key to effective napping is to keep it short. Short naps can be restorative and are more likely to leave you more alert. Most people don’t realize naps should be in the 15- to 20-minute range. Anything longer, and you can have problems with sleep inertia, difficulty waking up, and you’re groggy.
Individuals who find themselves consistently relying on naps to make up for inadequate sleep should probably also examine their bedtime habits.
Mid-afternoon is the ideal time for a nap because it coincides with a natural circadian dip, while napping after 6 p.m. may interfere with nocturnal sleep for those who work during daylight hours. Any duration of nap, you will feel recharged. There are clear cognitive benefits, experts said.
A review of napping studies suggests that 30 minutes is the optimal nap length in terms of practicality and benefits. When people nap for too long, it may not be a sustainable practice, and also, really long naps that cross the two-hour mark affect nighttime sleep.
Experts recommend setting an alarm for 20 to 30 minutes, which gives nappers a few minutes to fall asleep. But even a six-minute nap can be restorative and improve learning.
If people have been up all night because of a sick child or a delayed flight, if they have the opportunity to nap, then they will be much more productive and creative for the rest of the day instead of dragging themselves or trying to boost their energy through multiple coffees.
Naps are accepted and even a necessity in some occupations. The Centers for Disease Control and Prevention encourages naps for nurses working night shifts. But many nurses can’t sleep at the hospitals where they work because they’re too busy and aren’t given access to beds. But nurses struggle to have sufficient time to use the bathroom or go outside for fresh air, no less take a nap.
Some companies are trying to fill the void. Inspired by his mother who worked as a nurse, Neil Wong founded Nap York, which offers sleeping pods in Manhattan and Queens that can be rented. Others could follow such a bright idea. By Manny Palomar, PhD (EV Mail MAY 12-18, 2025 Issue)
