Naps: The Who, What, Where, When, Why, and How…
How they are like warm chocolate chip cookies, that is!
I love naps. There, I said it. It might not make me popular with the 2–4-year-old crowd, and yes, naps by age can differ, but I’m not afraid to admit it: naps are magical. They’re like hitting the reset button for your brain and body.
If I could channel Oprah and hand out naps like prizes—“You get a nap! You get a nap! You get a nap!”—I would.
But here’s the thing: naps aren’t a one-size-fits-all thing. Depending on your age, lifestyle, and needs, the perfect nap can look very different. Let’s dive into why naps are so great for all ages!
Why Are Naps So Beneficial?
Dr. Matthew Walker, author of Why We Sleep, explains that sleep—including naps—is like giving your brain a chance to clean up and reorganize itself. While not essential, naps can make a big difference when you need to feel sharper, think more clearly, or just take a break. Here’s how naps can enhance your life:
Heart-Healthy Bonus: A Greek study published in The Archives of Internal Medicine found that individuals who napped three times a week had a 37% lower risk of dying from heart-related issues.
Boosting Memory: Naps help your brain consolidate information, turning short-term memories into long-term knowledge. A NASA study on pilots found that even a 26-minute nap improved performance by 34% and alertness by 54%.
Improving Physical Performance: Athletes like Serena Williams and Usain Bolt swear by naps. Research published in The Journal of Sports Sciences shows that naps improve reaction times, endurance, and coordination.
Lowering Stress: Naps can help reset your mood and reduce stress, giving you a mental “time-out” that’s especially helpful on chaotic days.
Naps by Age: Finding the Sweet Spot
Just like chocolate chip cookies taste different depending on how you like them baked, naps vary by age and lifestyle. Here’s the breakdown of naps by age:
Babies (0–12 Months): Naps are essential for growth, development, and mood regulation. In the first year, babies need multiple naps a day, gradually consolidating to two by their first birthday. (For a more in depth breakdown of naps by age for the first years of life, download my nap guide here)
Toddlers (1–3 Years): Naps are still crucial, even though toddlers may resist them. A study in Child Development found naps help toddlers remember new tasks like stacking blocks or matching shapes.
Preschoolers (3–5 Years): Naps start to fade, but short naps (20-30 minutes) are great for improving mood and attention span.
School-Age Kids (6–12 Years): While many school-age kids stop napping, research suggests they still benefit, especially if nighttime sleep isn’t optimal. A 2019 study in Sleep found that children who napped regularly scored higher on cognitive tests and had fewer behavioral issues.
Naps by Age (continued)
Teens (13–18 Years): Teens are notorious for not getting enough sleep, thanks to a combination of school schedules, social lives, and biology (their circadian rhythms naturally shift). A nap after school can help bridge the gap, improving their focus and mood.
Adults: For adults, balance is key. A 10-20 minute power nap can boost energy without interfering with nighttime sleep. A 60-90 minute nap offers deeper benefits but should be timed to avoid grogginess.
Older Adults: Naps can be incredibly restorative for seniors, who often experience fragmented nighttime sleep. A 2020 study in Aging and Mental Health found that older adults who napped regularly reported better cognitive function and fewer symptoms of depression.
Who Shouldn’t Nap?
Naps aren’t for everyone, particularly adults with insomnia. Napping can disrupt the delicate balance of nighttime sleep. Here’s why: our sleep system works by building “sleep pressure,” which makes us feel tired the longer we stay awake. Napping reduces this pressure, which can make it harder to fall asleep at night. If you have chronic sleep issues, focus on optimizing your nighttime sleep instead of napping.
Nap Goals
The best nap length depends on your goals:
- 10–20 Minutes: Perfect for a quick recharge. This short nap keeps you in the lighter stages of sleep, so you wake up refreshed and ready to go.
- 30 Minutes: A bit longer, but beware of “sleep inertia”—that groggy feeling that can come from waking during deeper sleep.
- 60–90 Minutes: This full sleep cycle includes deep sleep and REM sleep, offering significant benefits for memory and creativity.
The Science of Nap Timing
For most people, the best time to nap is between 1 PM and 3 PM when our natural circadian rhythm dips. This is when our bodies naturally experience a dip in energy, often referred to as the “afternoon slump”. Napping after 4 PM can disrupt your nighttime sleep and make it harder to fall asleep.
The Perfect Nap Setup
To truly make the most of your nap, creating an environment that mimics the qualities of a sleep-friendly cave is best. This is especially important during the day when the natural environment works against you—light, noise, and daytime distractions can make drifting off to sleep more challenging. Here’s how to craft the perfect nap setup:
Keep It Dark- Darkness signals to your brain that it’s time to rest. During the day, blocking out sunlight can be a challenge, but blackout curtains or an eye mask can do wonders. (Read more about the power of darkness in another one of my blog posts here)
Minimize Noise- Daytime naps often contend with household sounds, traffic noise, or even neighbors’ lawnmowers. White noise machines or apps are your allies here, as they mask disruptive sounds with soothing, consistent noise. (See a full list of products I recommend for setting up your ideal sleep environment here.)
Keep it Cool- A cool room temperature is another “cave-like” feature that promotes better sleep. Ideally, aim for a temperature between 60-67°F (15-19°C).
Get Comfy- Your napping spot doesn’t have to be your bed (though that’s a great option). A supportive chair, a couch with plush pillows, or even a yoga mat with a blanket can suffice.
Set an Alarm- While naps are rejuvenating, oversleeping can leave you groggy or disrupt your nighttime sleep. Setting a timer based on what your nap goal is (as outlined above), will help you stick to it.
Bonus: Add Aromatherapy- For an extra touch of relaxation, consider diffusing lavender essential oil or spritzing a calming scent on your pillow. Aromatherapy has been shown to promote relaxation and can make the transition to napping even smoother.
How Cookies Are Like Naps
Think back to childhood, when your grandmother handed you a warm chocolate chip cookie fresh out of the oven. You weren’t worried about calories or nutrition—you just enjoyed the sweetness and comfort of the moment.
Now, as adults, we overthink both cookies and naps. We see naps as indulgent or “lazy” rather than the delightful bonus they truly are. But just like savoring a cookie now and then, letting yourself enjoy a nap can add richness and joy to your day.
Wrapping Up: Why We Should All Love Naps
Whether you’re a tired parent, an overwhelmed college student, or a busy professional, naps are a gift. They’re the warm, gooey chocolate chip cookie of self-care: comforting, restorative, and oh-so-satisfying when done right.
So, the next time you’re feeling run down, don’t hesitate to enjoy a nap. It’s the perfect way to recharge your brain and body, and with the right timing and setup, your nap can leave you feeling as refreshed as that first bite of a warm cookie. 🍪💜🧸