Myth: Napping Always Ruins Night Sleep October 24, 2025 Myth: Napping Always Ruins Night Sleep If you’ve ever felt guilty for taking an afternoon nap, thinking it might throw your sleep schedule out of balance, here’s some good news — napping doesn’t automatically ruin your night’s rest. In fact, when timed and managed well, a short daytime snooze can be one of the best ways to recharge your body and mind. The truth about naps Napping has long been seen as a luxury or even a lazy habit, but science tells a different story. A well-timed nap can reduce tiredness, improve alertness, boost your mood, and even enhance memory and reaction time.1,2 In short, it’s your brain’s quick-reset button — helping you feel calmer, clearer, and more capable. The benefits of a power nap For healthy adults, a 20–30-minute nap in the early afternoon can do wonders.1 It helps reduce fatigue, sharpens focus, and supports emotional regulation.1 Some studies even suggest that regular short naps may improve heart health and reduce stress.2 Think of it as topping up your energy bank so you can tackle the rest of the day with ease. When naps go wrong That said, not all naps are created equal. If you’ve ever woken up groggy and disoriented after a long nap, you’ve experienced sleep inertia — that heavy, foggy feeling that can last for up to 30 minutes. This usually happens when you nap too long and drift into deep sleep.2 Timing also matters. Napping too late in the day can make it harder to fall asleep at night, especially if you already struggle with insomnia or sleep maintenance.2 How to nap the right way To make the most of your naps, follow a few simple rules:1,2 Keep it short: Aim for 20–30 minutes. Longer naps may leave you groggy or interfere with night sleep. Nap early: The sweet spot is usually between 1 p.m. and 3 p.m., when most people experience a natural drop in energy. Create a calm space: Choose a quiet, dark, and cool room. Silence your phone and switch off screens before and after your nap to help your brain truly rest. Ease back into activity: Give yourself a few minutes to wake up before diving back into work or driving. When to speak with your doctor If you find yourself needing frequent or long naps just to function — or if you still feel tired even after a full night’s sleep — it may be a sign of an underlying issue such as sleep apnea or another medical condition. A short nap can be a healthy part of your day, but persistent daytime sleepiness shouldn’t be ignored. If you notice ongoing fatigue or changes in your sleep pattern, speak with your doctor or a sleep specialist for guidance. How Sove CPAP Clinic Can Help Founded in 2008, Sove CPAP Clinic has grown to become a leading provider of respiratory and sleep services and products in Australia, with over 60 clinics nationwide. Our comprehensive clinical team includes Respiratory & Sleep Specialists, Sleep Technologists, and CPAP Consultants, ensuring that you receive comprehensive and personalised care. All medical procedures, including sleep studies and lung function testing, are bulk billed to all Australians, with minimal wait time. If you would like to speak to a Respiratory & Sleep Physician, book a bulk-billed sleep study, or seek advice for your sleep apnea, you can reach us at 1300 76 29 39 or info@thecpapclinic.com.au. ALWAYS FOLLOW THE DIRECTIONS FOR USE. CPAP is used for Obstructive Sleep Apnea treatment. When considering whether a sleep study or CPAP is right for you, speak to your doctor. Medicare criteria and T&Cs apply. References 1. Pacheco, Danielle. “Does Napping Impact Sleep at Night?” Sleep Foundation, 2 Feb. 2024, www.sleepfoundation.org/how-sleep-works/does-napping-impact-sleep-at-night. 2. “How to Take a Daytime Nap without Ruining Your Nighttime Sleep Quality.” CNET, 2024, www.cnet.com/health/sleep/how-to-take-a-nap-without-ruining-your-sleep-quality/.
