The best time of day to take a nap, according to a neurologist

Medically reviewed by Smita Patel, DO

Key Takeaways

• The best time to nap is shortly before or during the afternoon energy dip, typically between 1 p.m. and 3 p.m.
• A late nap can make it harder to fall asleep at night, while an early nap may leave you feeling tired later.

A nap can help you maintain your energy and attention during the day, and the timing affects your daytime alertness and your nighttime sleep. The best time of day to nap is usually late morning or mid-afternoon, but the ideal time can vary if you have sleep problems or an unusual schedule.

A Mid-Afternoon Nap May Be Best

Research studies suggest that a short nap around seven hours after you wake up can be the perfect time to gain a little more rest so you can function at your best throughout the rest of the day—and that timing is best for your overall health.

For most people who wake up between 6 a.m. and 9 a.m., this means taking a nap starting late morning or mid-afternoon. Several studies suggest the best timing for a nap is between 1 p.m. and 3 p.m. in the afternoon.

How Your Circadian Rhythm Affects You

Your circadian rhythm is your body’s 24-hour cycle, a pattern that affects your sleep, alertness, attention, hunger, digestion, learning, memory, mood, and energy. Most adults need about 7 to 9 hours of sleep each day.

Your body can adjust to changes in your daily pattern, but consistent timing for sleeping, eating, drinking, and other activities is best for your health.

Your circadian rhythm responds and adjusts to your environment—especially light and dark. That’s why most adults feel sleepy at night and stay awake during the day.

Many adults experience a dip in energy during the afternoon. The feeling can range from boredom or trouble paying attention to an overwhelming need to sleep. 

Timing Your Nap 

If you can’t get through the day without a nap, or if you feel more productive and energetic when you take a nap, it’s important to consider optimizing your nap schedule. 

Things to keep in mind include:

• A late nap can prevent you from falling asleep at night.
• The benefits of an early nap can wear off too early in the day, leading to afternoon sleepiness.
• Inconsistent nap timing can interfere with your circadian rhythm, disrupting your nighttime sleep pattern.

The best time for a nap is shortly before or during the afternoon dip. A nap at this time may help you get enough rest to maintain your energy for the rest of the day. 

How Can You Estimate Your Ideal Nap Timing? 

The ideal nap time is a little earlier than halfway between your morning waking time and nightly bedtime.

If you have an especially long daytime stretch of being awake—such as 6 a.m. to midnight, then your nighttime sleep might not be long enough for you to feel rested, attentive, and energetic throughout the day. A nap can help you make up for lost sleep.

However, if you’re getting enough sleep at night—from 10 p.m. to 8 a.m., for example—you probably don’t need a daytime nap. 

Nap Timing for Night/Rotating Shifts and Disrupted Sleep

If you work a night shift, you may have trouble adjusting your circadian rhythm. Additionally, you might need to stay awake for daytime responsibilities. Besides deciding when to schedule your long sleep period, you could benefit from a short nap shortly after your work shift. 

Parenting a new baby or caring for someone who is sick can also disrupt your sleep. You might consider a daytime nap to compensate for your lack of nighttime sleep.

How Naps Affect Jet Lag and Time Changes

You may feel tired or disoriented when you experience time changes, such as jet lag or spring/fall time adjustments. A nap may help you avoid extreme fatigue. But skipping a nap and waiting to sleep until your goal nighttime bedtime can help you adjust to the time change more efficiently. 

Naps Can Worsen Sleep Problems 

Sleep problems can lead to a cycle of sleeplessness and difficulty falling asleep. Taking naps during the day when you’re tired can be tempting, but daytime napping can exacerbate sleep problems.

If you’re having trouble falling asleep at night, consider keeping a sleep journal to track your sleep. Make an appointment to see a healthcare provider so you can get a systematic and effective approach to solving your sleep problems. 

Read the original article on Verywell Health