Daytime Sleeping: Better Health, Memory, and Alertness


Daytime sleeping, or napping, has long been a subject of interest for researchers and sleep enthusiasts alike. As our comprehension of the intricate aspects of sleep continues to develop, it is becoming increasingly evident that daytime snoozing can provide noteworthy advantages when done correctly. In this blog post, we will delve into the various advantages associated with daytime sleeping and provide guidance on how to optimize your nap time experience.

We'll explore topics such as overcoming fatigue through napping, maintaining alertness with power-naps, and improving memory performance. Furthermore, we will discuss ideal nap lengths for adults and how to create the perfect sleep environment for optimal rest during the day.

Additionally, we'll examine strategic timing of your naps by taking advantage of natural energy dips throughout the day while developing consistent habits. Finally, recent studies on split-sleep schedules and their impact on memory performance as well as chronic diseases in relation to daytime sleeping habits will be covered in depth.


The Benefits of Daytime Sleeping

Daytime sleeping, also known as napping, offers numerous advantages for healthy individuals looking to overcome daytime fatigue and maintain alertness. Incorporating short daytime naps into your daily routine can potentially improve cognitive function without increasing risks associated with developing chronic ailments later in life. In this section, we will investigate how daytime sleeping can help you remain alert and productive throughout the day.

Overcoming Daytime Fatigue

If you're ever feeling drowsy during the day or exhausted after lunch, a quick power nap might be just what you need to recharge. Research has shown that taking a brief 20-30 minute nap can help combat feelings of sleepiness and restore energy levels more effectively than caffeine or other stimulants. For those who may have difficulty sleeping at night, a power nap can be an effective way to increase energy levels and improve memory performance.

Improving Memory Performance

A well-timed nap can also have significant positive effects on memory performance. According to a study conducted by researchers at Saarland University in Germany, participants who took a 45-minute nap showed an improvement in their ability to recall information compared to those who did not take any rest breaks (source). By incorporating short naps into your daily schedule, you may find yourself better equipped to retain new information and perform tasks requiring mental focus.

Maintaining Alertness

Napping isn't just beneficial for overcoming fatigue; it's also effective at maintaining overall alertness throughout the day. A study published in Sleep Medicine Reviews found that a 20-minute nap significantly improved alertness and cognitive performance in sleep-deprived individuals (source). By incorporating daytime naps into your routine, you can help combat the effects of insufficient sleep and maintain optimal mental function.

Tips for Taking Effective Daytime Naps:

  • Nap length: Aim for short naps lasting between 20-30 minutes to avoid entering deeper stages of sleep, such as slow-wave sleep or REM sleep. This will help prevent feelings of grogginess or sleep inertia.
  • Schedule consistency: Try to take your nap at the same time each day, ideally during the early afternoon when most people experience a natural dip in energy levels.
  • Create a conducive environment: Make sure your sleep environment is cool, quiet, and dark to promote relaxation and facilitate falling asleep quickly. Consider using blackout curtains or an eye mask if necessary.
  • Avoid stimulants before napping: Consuming caffeine or other stimulants close to nap time may make it more difficult for you to fall asleep. Instead, try drinking water or herbal tea without caffeine.

Incorporating daytime sleeping into your daily routine can provide numerous benefits for healthy individuals looking to overcome fatigue and maintain alertness throughout the day. By following these tips on how long should one nap be taken per day along with creating an ideal sleeping environment, timing them correctly according to the schedule consistency rule mentioned above; taking power-nap sessions can help you stay sharp and focused all day long. Remember, it's essential to strike a balance between sufficient nighttime sleep and occasional daytime naps for optimal overall wellbeing.

Creating the Ideal Sleep Environment for Napping

Daytime naps can be a powerful tool for improving energy, productivity and overall health. Creating a restful atmosphere conducive to snoozing quickly is essential for reaping the advantages of daytime napping. Here are some key factors to consider when setting up your nap space.

Room Temperature Matters

Keeping a cool room temperature is crucial for optimizing your daytime napping experience. Studies show that cooler temperatures help you fall asleep faster and enjoy better quality sleep. For optimal restorative slumber, the National Sleep Foundation suggests keeping your bedroom temperature between 60-67°F (15-19°C).

  • Tips:
  • - Adjust the thermostat or use air conditioning during warmer months.
  • - Use fans or open windows to circulate fresh air in the room.
  • - Choose breathable bedding materials like cotton or linen over synthetic fabrics.

Reduce Noise Disturbances

A quiet environment is essential for ensuring uninterrupted daytime sleep sessions. Even if you don't live in a noisy neighborhood or work near loud machinery, ambient noise from electronic devices or conversations can still disrupt your ability to doze off effectively during nap time. Here are some ways to minimize noise disturbances:

  • Tips:
  • - Close doors and windows while napping to block out external sounds.
  • - Invest in high-quality earplugs designed specifically for sleeping purposes such as EarPeace or Mack's Earplugs.
  • - Use a white noise machine, fan, or smartphone app to mask unwanted sounds.
  • - Consider soundproofing your nap space with acoustic panels, curtains, or weatherstripping if necessary.

Utilize Darkness

A dark environment is essential for promoting relaxation and signaling the body that it's time to sleep. Exposure to natural light during daytime naps can interfere with your ability to fall asleep quickly and may even lead to nighttime sleep problems due to disrupted circadian rhythms. To create an ideal darkened space for napping:

  • Tips:
  • - Install blackout curtains or shades on windows in your nap area.
  • - Use an eye mask designed specifically for sleeping like the popular Alaska Bear Sleep Mask.
  • - Turn off electronic devices emitting blue light such as smartphones, tablets, and computers before settling down for a nap.

Incorporating these elements into your daytime sleep environment will help you maximize the benefits of power-napping while minimizing potential disruptions from external factors. Remember that consistency is key; once you've established an effective routine around creating this optimal setting each day at nap time, you'll be well on your way towards reaping all the rewards associated with regular short naps.

As mentioned earlier in our discussion about timing (Heading 3), it's important not only when but also how long we take our daily snooze sessions. Aim for between 20-30 minutes to avoid sleep inertia and ensure that you're getting just enough rest to feel refreshed without compromising your nighttime sleep quality. So, go ahead and create your ideal nap environment today, then start enjoying all the benefits of daytime sleeping.

Timing Your Nap for Optimal Results

To get the most out of napping, take a nap just before or during the post-lunch dip when natural fluctuations in circadian rhythm make people feel sleepy. Developing a consistent habit takes time and may require adjusting your daily routine, but doing so will ensure maximum effectiveness from each power-nap session.

Identifying Your Post-Lunch Dip Period

The early afternoon is typically when most individuals experience a decrease in alertness and an increase in sleepiness due to their circadian rhythms. This post-lunch dip period typically falls between 1 pm and 4 pm, though this window can be affected by certain factors. Still, the exact timing of this slump could differ based on age, job duties or health.

To identify your personal post-lunch dip period, pay attention to how you feel throughout the day for several days or weeks. Take note of any patterns that emerge regarding energy levels and periods of drowsiness. Once you've identified your optimal nap time window based on these observations, try scheduling short naps within this timeframe whenever possible.

Consistency in Timing Your Nap Sessions

Maintaining consistency with daytime naps is crucial for reaping their full benefits without disrupting nighttime sleep quality or causing trouble sleeping later at night. Here are some tips to help establish regularity with daytime napping:

  • Schedule Set Times: Aim to take your nap around the same time every day if possible - even on weekends - which helps train your body clock into expecting rest during those hours.
  • Avoid Late-Afternoon Naps: Napping too close to bedtime can interfere with nighttime sleep, making it harder to fall asleep and stay asleep. Aim for early afternoon naps instead.
  • Set a Timer: Use an alarm or timer to ensure your nap doesn't exceed the recommended 20-30 minutes. This prevents you from entering deeper stages of sleep that may lead to grogginess upon waking (known as sleep inertia) and helps avoid potential disruptions in your nighttime sleep cycle.
  • Create a Routine: Establishing pre-nap rituals such as dimming lights, playing soft music, or using relaxation techniques can signal your body that it's time for rest and help you fall asleep more quickly during daytime naps.

In addition to timing consistency, consider factors like total sleep time and the quality of both nighttime slumber and daytime naps when assessing their impact on overall health. For example, shift workers who experience disrupted nocturnal rest might benefit from longer daytime napping sessions than those with regular work schedules. Similarly, individuals dealing with chronic insomnia or other sleep disorders should consult a healthcare professional before incorporating daily power-naps into their routines since this could exacerbate existing problems rather than alleviate them.

If you're experiencing difficulty falling asleep at night despite consistent daytime nap habits or suspect that insufficient nighttime rest is contributing to excessive drowsiness during the day (Karolinska Sleepiness Scale), it's essential to address these issues by seeking guidance from a qualified medical practitioner familiar with diagnosing and treating various types of sleep loss-related conditions.

In conclusion, timing your daytime naps correctly can significantly enhance their effectiveness in improving alertness and cognitive function. By identifying your post-lunch dip period, maintaining consistency with nap times, and considering factors like total sleep time and individual circumstances (e.g., shift work or medical conditions), you'll be better equipped to optimize the benefits of power-napping without compromising nighttime sleep quality.

Split-Sleep Study on Memory Performance

Struggling to discover a good equilibrium between nocturnal slumber and daytime snoozes? A study shows that a split-sleep schedule could improve memory performance compared to continuous nighttime sleep.

Comparing Continuous Nighttime Sleep and Split-Sleep Schedules

The study divided participants into three groups: one group slept for 8 hours continuously at night, another group slept for 6 hours at night followed by two half-hour afternoon power-nap sessions, and the third group only slept continuously for six-and-a-half hours each night. The researchers aimed to compare how these different sleep schedules affected memory performance as well as homeostatic sleep pressure across several metrics.

Improved Memory Performance in Both Groups

Both the 8-hr and split sleepers exhibited a noteworthy enhancement in memory compared to those who only had 6.5 hrs of uninterrupted snoozing. This suggests that incorporating short daytime naps into one's daily routine can potentially improve cognitive function without increasing risks associated with developing chronic ailments later in life.

In addition, both groups also showed reduced homeostatic sleep pressure when compared to those who had insufficient nightly rest alone.

  • Nighttime Sleep: Ensure you get enough quality nocturnal rest every evening - ideally around seven-to-nine hours per adult.
  • Daytime Naps: Taking short naps during the day can help to alleviate sleep debt and improve cognitive function, especially when combined with sufficient nighttime sleep.
  • Split-Sleep Schedule: Adopting a split-sleep schedule that includes both nighttime rest and daytime power-nap sessions may offer additional benefits for memory performance and overall wellbeing.

To ensure maximum benefit from your naps, it is important to create an ideal sleep environment that is dark, quiet and cool. This should be cool, quiet, and dark to promote relaxation and facilitate falling asleep quickly. Making adjustments such as using blackout curtains or wearing an eye mask can greatly enhance your ability to take effective power-naps during daylight hours. Furthermore, timing your naps just before or during the post-lunch dip when natural fluctuations in circadian rhythm make people feel sleepy will ensure maximum effectiveness from each power-nap session.

Maintaining a balance between adequate nighttime slumber and occasional daytime napping offers numerous health benefits for individuals who struggle with chronic fatigue or other medical conditions affecting their energy levels throughout the day. Shift workers in particular may find this approach helpful in managing their unique sleep challenges caused by irregular work schedules.

If you're experiencing persistent trouble falling asleep at night despite incorporating regular daytime naps into your routine, consider consulting a healthcare professional about potential underlying causes like insomnia or other sleep disorders. By addressing these issues head-on through proper diagnosis and treatment plans tailored specifically towards individual needs, many people are able to achieve better quality restorative slumber without resorting solely on excessive reliance upon artificial stimulants or sedatives. Cibdol offers CBD oil products that may help with sleep disorders.

Daytime Napping Habits and Chronic Diseases Study

A study examined the relationship between sleep duration, daytime napping habits, and chronic diseases in elderly and middle-aged adults residing in urban Shanghai, China. The research aimed to understand how nighttime sleep problems could be mitigated by incorporating daytime naps into one's routine while also considering the potential risks associated with developing chronic ailments later in life.

Analyzing Demographic Characteristics Alongside Risk Factors

The study included a total of 65,201 participants aged 45 years or older who were free from any major medical condition at baseline. Participants self-reported their nocturnal rest duration as well as nap time during the day. Researchers investigated demographic characteristics as well as potential risk factors for chronic health issues such as hypertension, DM, stroke history, CHD and cancer rate.

Results indicated that individuals who slept longer at night had lower prevalence rates for DM and CHD compared to those with shorter nighttime sleep durations. Furthermore, it was observed that participants with both long nighttime sleep durations (>7 hours) combined with short periods of daytime napping (

Striking a Balance Between Nighttime Sleep and Daytime Naps

This study suggests that finding an optimal balance between sufficient night-time slumber and occasional power-nap sessions may be beneficial for overall wellbeing when it comes to preventing certain types of chronic diseases like DM or CHD later on in life. Rather than taking multiple naps during the day, if you are already getting enough sleep at night, it is important to recognize when a short nap may be necessary due to feeling tired or difficulty sleeping. Instead, listen to your body and understand when a short nap may be necessary due to feeling sleep deprived or experiencing trouble sleeping during nighttime hours.

Daytime napping offers numerous benefits such as improved memory performance, increased alertness, and reduced fatigue levels. However, excessive daytime sleeping can also lead to sleep inertia, which refers to feelings of grogginess and disorientation that occur upon waking up from a deep stage of slow-wave sleep (SWS). To avoid this undesirable side effect while still reaping the rewards associated with power-nap sessions:

  • Keep your total sleep time within an optimal range by aiming for around 7-9 hours per night combined with occasional short naps (
  • Time your nap sessions strategically by taking them just before or during the early afternoon slump when natural fluctuations in circadian rhythm make people feel sleepy.
  • Create an ideal sleep environment conducive for relaxation by ensuring cool room temperature, reducing noise disturbances through soundproofing measures like earplugs or white noise machines, and utilizing darkness via blackout curtains or eye masks whenever possible.

In addition to these practical tips on incorporating daytime naps into one's daily routine without compromising overall health outcomes related to chronic disease risk factors later on in life:

  1. If you work irregular shifts or have a medical condition affecting your ability to fall asleep easily at night (e.g., insomnia), consider seeking professional help from a qualified healthcare provider specializing in diagnosing and treating various types of sleep disorders accordingly.
  2. Maintain healthy lifestyle habits by eating a balanced diet, engaging in regular physical activity, and managing stress levels effectively through relaxation techniques like mindfulness meditation or yoga practice.
  3. Monitor your sleep quality regularly using objective tools such as the Karolinska Sleepiness Scale (KSS) to identify any potential issues that may require further intervention before they escalate into more severe nighttime sleep problems down the line.

In conclusion, daytime napping can be an effective strategy for combating fatigue and enhancing cognitive function when done correctly. By striking a balance between sufficient night-time slumber and occasional power-nap sessions during daylight hours, individuals may potentially lower their risk of developing chronic health conditions later on in life while also improving overall wellbeing at present.

FAQs in Relation to Daytime Sleeping

Is it OK to sleep during the day?

Yes, daytime napping can help overcome fatigue, maintain alertness, and improve memory performance, but avoid excessive sleeping that may disrupt your regular sleep schedule. Learn more about the benefits of napping.

What is the 30-90 nap rule?

Limit naps to 30-90 minutes to maintain alertness without causing grogginess or post-nap inertia. Discover optimal nap durations.

What are the benefits of daytime sleeping?

Daytime sleeping reduces fatigue, increases alertness, enhances cognitive function and memory performance, boosts mood and creativity levels, and compensates for insufficient nighttime sleep or irregular schedules like shift work. Explore additional benefits of napping.

Is a 2-hour nap every day OK?

Long-duration naps can interfere with nighttime sleep quality and lead to sleep inertia, so it's generally recommended to limit naps to 20-30 minutes for optimal benefits. However, individual needs may vary. Find out more about nap duration.


Daytime sleeping can boost alertness and memory performance, but it's important to limit nap duration and create a restful sleep environment to avoid disrupting nighttime slumber.

A study on split-sleep schedules suggests that incorporating strategic daytime napping may improve memory performance.

However, it's crucial to strike a balance between sufficient nighttime sleep and daytime napping to avoid any negative impacts on overall health.

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