What having a power nap does for your health

Telegraph

20-04-2025

My relationship with sleep is tenuous. It often eludes me, and so I spend my waking hours in a half-trance while blathering on about how shattered I feel. Meanwhile, one of my best friends announces she regularly 'micro' naps. It's a shiny new term, used in favour of the 1990s 'power' nap label, which emerged after a study on sleep-ravaged American pilots revealed that if they napped before long-haul flights they were more alert at the end of the trip.
My friend closes her eyes for fragments of time throughout the day to boost her endurance so she can cope with the minefield of being a working mother of five. She says it gives her the necessary kick that no amount of caffeine can ever achieve.
Research agrees she is on to something. Napping has been shown to improve cognitive and emotional health, with many sleep experts I have interviewed saying around 10 minutes is the optimum amount of shut eye. Even Real Madrid have made their bed to lie in it. As part of the teams' training regimen, they've adopted an afternoon siesta routine to help optimise performance and quick recovery. Then there's Google and Nike, who reportedly have sleep 'pods' and 'quiet' rooms for napping and meditation to facilitate their wearier employees. PJs optional.
So perhaps I've been getting it wrong all this time. Rather than craving an endless stretch of night time REM, maybe I should be losing myself in slithers of rejuvenating daytime dozing? Should we all be doing this to improve our health?
What are the health benefits of a power nap?
Dr Guy Meadows, a sleep psychologist, author and founder of The Sleep School, believes there are many health benefits to taking a short snatch of sleep during the day.
'When we nap, the body and brain enter light sleep, helping to restore energy, improve memory, reduce stress and support heart and cognitive health. Napping may offer cardiovascular benefits, especially for people who are sleep-deprived or under stress. Some studies have found that short naps can lower blood pressure and reduce heart rate variability, promoting heart health. Naps boost memory consolidation, emotional regulation, and problem-solving.'
Dr Meadows also believes that naps may indirectly help with 'weight regulation by reducing fatigue-driven snacking.' Good news to all late-night snackers.
One study by researchers at University College London (UCL) focused on participants aged between 40 and 69 and found that those who habitually napped had larger brain volume – an indication that regular short sleep aids better overall brain health by slowing the rate at which the brain shrinks with age, potentially helping to lower risk of dementia and other diseases.
It's also a plus when it comes to creative thinking. The brain needs periods of rest to improve its problem-solving capability and build fresh ideas. Additionally, in those who are sleep deprived, high levels of the stress hormone cortisol can fester, so closing your eyes, even for a limited time, can alleviate a sense of overwhelm.
What's the right amount of napping?
Experts say anything between 10-20 minutes is best; anything longer can have a detrimental effect.
Dr Maja Schaedel, the co-founder of The Good Sleep Clinic, adds: 'We know that just a 15-minute nap can help our bodies go through a process of improvement – our tissues are repaired, muscle grows and our immune system is strengthened. Napping is extremely good when learning new skills and in infants it's vital.'
What are the negatives of napping?
There can be negatives to a power nap if they go on too long or are indulged too frequently.
Dr David Lee, a clinical director at Sleep Unlimited and author of Teaching the World to Sleep, is somewhat sceptical.
'In a healthy sleeper, who is getting enough good quality sleep at night, napping isn't generally a thing,' he explains. 'If someone came to me and said they were napping a lot, I'd want to look at their overall sleep patterns. The problem is, if you nap during the day, you are going to reduce some of your sleep pressure [the drive to sleep that builds up the longer you're awake, and is mainly regulated by adenosine, a chemical that accumulates in your brain throughout the day] and that may mean more difficulty dropping off at night or sleeping through.'
So, although feeling tired can seem like a drag, it's an essential part of our body clock. Ideally, we want the sleep pressure to accumulate so that when we reach the end of our day, we want nothing more than to be horizontal under the duvet.
Dr Schaedel points out: 'Napping during the day can be disruptive to your night rest, which can result in a vicious cycle. The more night time awakenings we have, the more tired you feel the next day and so the more you will be inclined to nap again.'
Dr Lee makes it simple: 'If you can nap during the day and still manage a good night's sleep, then go ahead. If not, cut out the naps. I work with loads of people who have trouble sleeping, but the worst sleeper in the world will sleep well if you keep them awake for a significant amount of time. They will build up shedloads of sleep pressure and ultimately need to close their eyes.'
Is it for everyone?
Like most habits, it's not a one size fits all. Some people, like my friend, can sleep for England during the day and still kip at night. But others may find that napping messes with their sleep pressure and circadian system (the internal clock that regulates sleep-wake cycles), forcing them to stare wildly at the ceiling into the wee hours.
It is no surprise that anyone who suffers with insomnia should avoid napping.
'There are certain groups who can benefit,' says Dr Lee. 'Much older people, those with a brain injury, anyone who has suffered a stroke or dementia patients may find a nap is neuro protective. But I'd still recommend keeping it short, no more than two hours.'
Should we all take more naps as we age?
Studies show that around 25 per cent of the over-60s take daytime naps. But while it can help improve alertness, frequent daytime napping can indicate underlying health issues.
Russell Foster, a professor of circadian neuroscience, writes in his book, Life Time: 'There is an assumption that older people need less sleep, or are incapable of getting good sleep, but neither of these assumptions may be true. Aged individuals generally take longer to sleep, and experience more broken sleep, and shorter night-time sleep. All this leads to an increased likelihood of daytime naps. But this is not a problem unless it affects your daytime ability to function.'
Perhaps the bottom line is, if you enjoy a nap and find it reviving, good for you. If you need a nap because you're depleted and can't fully function without it, consider what else might be going on and if it's time to get your GP involved.
FAQs
Can I nap for more than 20 minutes if I need it?
If you stick within the 10-20 minute boundary, having a brief doze shouldn't interrupt your night-time routine. Carry on snoozing, and your sleep pressure will be compromised.
How close to bedtime should I nap?
Dr Meadows says: 'A short sleep taken before 3pm won't harm your normal routine and may even help make up for lost rest.' Winston Churchill famously slept for an hour or two at 4.30pm after a late lunch, but he was a confirmed night owl and often didn't go to bed until the early hours.
What if I fall asleep in the evening watching TV?
Not the best idea. Again, if it's a limited nod, you may get away with it. But it's often better to push through the drowsiness and have an early night rather than a late nap.
How can I make sure I don't oversleep on my nap?
Set an alarm (coming round to gentle music is a good idea), nap in a room that is cool in temperature and semi-lit, sit in a chair rather than go to bed, and stick to a napping routine (same time, same place) to train your body to wake up naturally.
At what age should I stop napping?
It's not about age. If it works, even with much older people, continue. Reasons to stop are more around disrupted sleep at night, or if a nap leaves you feeling groggy and at risk when carrying out tasks like driving, managing stairs or using certain household appliances.