Is giving in to Morpheus' call in the afternoon an act of self-care or a bad habit that ruins your night's rest? We asked a somnologist about all the nuances of daytime sleep.
Is a daytime nap an elixir of well-being or a hidden enemy of a night's rest? Everyone is familiar with that state of “hangover” in the morning, when the body suddenly becomes heavy, eyelids stick together, concentration disappears, and the desire to lie down on the sofa and close your eyes becomes almost irresistible. For many, this is a clear signal: the body needs a break. But is this temptation a true gesture of self-love, or is it just sabotaging our delicate balance of rest? Let's figure it out together with an expert.
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Do we really need a daytime nap?
According to Dr. Ingo Fitze, director of the Interdisciplinary Center for Sleep Medicine at the Charité Clinic in Berlin, daytime napping is not an absolute virtue or a habit that should be demonized. It all depends on the duration and context. “First of all, it is worth clarifying the terminology. If we are talking about a full-fledged 'daytime nap', that is, a complete cycle consisting of light, deep and REM phases and lasting at least 90 minutes, then from a medical point of view such a practice is appropriate only in special cases,” the expert notes.
“Long” daytime nap: pros and cons
According to Dr. Fitze, extended rest only makes sense as an exceptional form of “accumulation” of strength or recovery. For example, if you are consciously planning to get some extra sleep before a night shift or trying to compensate for a catastrophic lack of sleep the night before.
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“Turning prolonged daytime sleep into a daily routine can be counterproductive. It often worsens the quality of nighttime rest or becomes a symptom of an underlying problem — such as excessive daytime sleepiness, which requires clinical attention,” the expert warns.
The scientific evidence is overwhelming: napping for more than an hour during the day can disrupt circadian rhythms. This is the same internal “orchestra” that regulates cycles of alertness and rest. The result? Reduced “sleep pressure” in the evening, difficulty falling asleep, and a general feeling of disorientation.
Why a good night's sleep remains indispensable
From a neurobiological perspective, night is a time of uncompromising regeneration. It is during this period that the brain consolidates memories and activates the glymphatic system , a delicate “detox” process that flushes out metabolic waste. “Memory processes and brain cleansing work best at night. Daytime sleep cannot and should not become a regular substitute for nighttime sleep,” Fitze emphasizes.
“Short” sleep (Power Nap): a panacea for body and spirit
The situation changes dramatically when we talk about a real “siesta” lasting from 10 to 30 minutes. This format, known as a power nap , is considered extremely beneficial. Its duration allows the body to recover and not enter a deep sleep phase, which helps to avoid feeling groggy upon waking.
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Science confirms this: “A short break immediately after training helps the brain “fix” the information received. A famous NASA study proved that a nap lasting about 26 minutes can increase the efficiency of pilots by 34%,” says Dr. Fitze.
Benefits of a short daytime nap:
- Cognitive boost: improves memory, concentration, and clarity of thought.
- Heart care: reduces the risk of heart attack and helps normalize blood pressure.
- Anti-stress effect: reduces cortisol levels, promoting relaxation.
- Instant vigor: overcomes daytime drowsiness and improves mood.
How to sleep properly during the day
The golden rule of healthy sleep: keep your timer between 20 and 30 minutes . Sleeping longer than 40 minutes increases the risk of “sleep inertia” – the same state of torpor that disrupts the rhythm of the day.
When is the ideal time? The best time is between 1:00 PM and 3:00 PM. This is due to biological characteristics: approximately 8 hours after waking up in the morning, the body experiences a physiological decline in alertness, body temperature, and energy levels. However, resting after 4:00 PM can prevent you from falling asleep on time in the evening.
Who should give up daytime sleep?
Despite all the benefits, this ritual is not suitable for everyone.
- For people with insomnia: daytime sleep reduces the accumulation of adenosine (a substance that causes fatigue in the evening), which only makes it more difficult to fall asleep at night.
- For gastroesophageal reflux: lying down immediately after dinner can trigger heartburn. In this case, the expert advises resting in a semi-sitting position and using gravity against the reflux.
Based on material from: Vogue.it