Napping can be a powerful way to recharge—but only if you do it right. According to Dr. Hana Patel, NHS GP and sleep expert at Time4Sleep, a nap should complement good nighttime rest, not replace it. “Napping is a great tool to help us catch up on rest after a bad night’s sleep, but it’s no substitute for regular, quality sleep,” she explains.

For the best results, try napping in the early afternoon—ideally before 2 p.m.—so you don’t disrupt your sleep schedule later. Keep your naps short, too. Around 30 minutes is the sweet spot. Anything longer can lead to grogginess and make it harder to fall asleep at night.

Where you nap matters, too. Instead of dozing off on the sofa, head to your bed and make your space quiet, dark, and comfortable. Proper support helps your body relax and prevents stiffness when you wake.

Lastly, keep the temperature between under 20°C for the most restful experience. With the right timing, length, environment, and temperature, naps can leave you refreshed and recharged.

Of course, since I can’t exactly sneak away from work for a 2 p.m. snooze, my power-nap dreams are reserved for weekends only—which makes them feel like a tiny luxury all on their own.

By Peter Yurek, BSc. Phm.