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The New Rules of Napping

sleep Nov 30, 2023
The New Rules of Napping | Arangio

They say laughter is the best medicine, but have you tried a hearty laugh followed by a solid nap?

While the significance of a good night's sleep is widely recognized, daily naps often remain overlooked or misunderstood.

Yet, napping is not a sign of laziness but rather a cornerstone of optimal sleep hygiene.

When used wisely, naps can boost your cognitive function, enhance your mood, and support your overall health.

In this lesson you'll discover the importance of napping and learn actionable strategies to make the most of this powerful tool for better sleep and overall health.

The New Rules of Napping

Napping is like a time machine, but instead of going to the future, you wake up and it's just a few minutes later. Magic!

It's essential to understand why naps matter. The science behind napping is both intriguing and reassuring.

Here are some key points to consider:

  • The Two-Process Model of Sleep: To grasp the significance of daily naps, we need to explore the Two-Process Model of Sleep Regulation. It consists of two main factors: the circadian rhythm (Process C) and the homeostatic sleep drive (Process S). Process C dictates your natural body clock, while Process S represents the accumulating pressure to sleep. Napping is a powerful tool to manage and balance these processes.
  • Memory Enhancement: Naps play a pivotal role in enhancing your memory and learning abilities. Research shows that a short nap of 10-20 minutes can boost alertness and cognitive performance, while a 60-90 minute nap can help with memory consolidation.
  • Mood Enhancement: Napping can also work wonders for your mood. A well-timed nap can alleviate feelings of irritability, fatigue, and stress. It promotes emotional stability and mental well-being.
  • Reduced Sleep Debt: If you didn't get enough sleep the previous night, a nap during the day can help reduce your sleep debt and restore some of the energy and alertness you need.
  • Enhanced Creativity: Naps can stimulate creativity and problem-solving abilities. Some of history's most renowned thinkers, including Salvador Dali and Albert Einstein, were avid nappers who recognized the power of midday rest.
  • Improved Physical Health: Regular napping is associated with improved heart health, lowered blood pressure, and a reduced risk of cardiovascular diseases. Napping can also regulate hormones, such as cortisol and insulin, which contribute to overall well-being.
  • Adaptation to Shift Work: For those engaged in shift work or irregular schedules, naps can be a vital component in managing the circadian disruptions that come with such work. Well-timed naps can help you adapt to changing sleep patterns and mitigate some of the health risks associated with shift work.

The Art of Napping: Actionable Strategies

Now that we've established the science behind napping, let's explore some actionable strategies to incorporate daily naps into your routine for optimal benefits.

Remember, the key to successful napping is to do it right. Here's how:

1. Choose the Optimal Nap Duration:

  • Ultra Short Nap (10-20 minutes): These "power naps" are ideal for a quick energy boost. They help combat sleepiness, increase alertness, and don't leave you feeling groggy. You can take these whenever you need a quick pick-me-up.
  • Short Nap (20-30 minutes): This nap duration is excellent for memory enhancement and increased alertness. It allows you to transition from the lighter stages of sleep to a bit of deeper rest, which can improve problem-solving skills and creative thinking.
  • Full Cycle Nap (60-90 minutes): When you have the luxury of more time and are looking for a more comprehensive nap experience, this duration is ideal. It enables you to go through a full sleep cycle, which includes all the stages of sleep from light to deep. These naps can be particularly beneficial for creativity, memory consolidation, and mood improvement.

2. Mind the Timing:

The Power of the Post-Lunch Slump: Many people experience a drop in energy and alertness in the early afternoon, often referred to as the "post-lunch slump." This is an ideal time to take a short nap to recharge and enhance productivity. To reset your attitude, aim for a 20-30 minute nap around 2-3 pm. 

3. Nap Hygiene:

  • Create a Comfortable Environment: Find a quiet, dark, and comfortable space to nap. You can use an eye mask and earplugs to minimize distractions.
  • Set an Alarm: To avoid falling into deep sleep and experiencing grogginess, set an alarm for your desired nap duration.
  • Nap Early: Avoid napping too close to bedtime, as it can interfere with nighttime sleep. Try to schedule your naps during the earlier part of the day.

4. Be Consistent

Establish a regular napping schedule if possible. Consistency helps align your body's circadian rhythm and enhance the effectiveness of your naps.

5. Stay Aware of Sleep Disorders

If you find that you're excessively tired during the day and naps don't seem to help, it's essential to consult a healthcare professional. Excessive daytime sleepiness could be a sign of an underlying sleep disorder, such as sleep apnea or narcolepsy.

6. Caffeine Napping

If you want to maximize the benefits of your nap, consider the concept of "caffeine napping."

Here's how it works: drink a cup of coffee or tea just before you lie down for a 20-minute nap. Caffeine takes about 20 minutes to start affecting your body, so by the time you wake up from your nap, you'll get a double boost in alertness. Be mindful not to overdo the caffeine, though, as it can interfere with nighttime sleep if consumed too late in the day.

7. Experiment and Adjust

Everyone's sleep needs and preferences are different. Experiment with different nap durations, timings, and environments to find what works best for you. Be patient and open to adjustments along the way.


Daily naps are more than just a pleasant indulgence; they are an essential tool for maintaining optimal physical and mental health. The science is clear: napping can enhance your memory, mood, creativity, and overall well-being. By following the actionable strategies we've discussed, you can harness the power of napping to your advantage.

So, as you move forward in your journey to better sleep, remember that napping is not a sign of weakness but a sign of wisdom. Embrace the art of napping and make it a valued part of your daily routine. Your body and mind will thank you for it, and you'll find yourself more productive, happier, and healthier in the long run. Sweet dreams and happy napping.

To your success,

Coach Joe



Joseph Arangio helps 40+ men and women lose weight, gain strength, and slow aging. He's delivered over 100,000 transformation programs to satisfied clients around the globe. If you want to increase longevity with the best online age-management program, or you want to visit the best age-management program in the Lehigh Valley, you can take a free 14-day trial.

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