Taking a nap is a good way to help you recharge if you’re sleep deprived or if you want to relax. However, napping for too long or at the wrong time of day can impact your future night of sleep. You should only take a nap if you’re experiencing unexpected sleepiness or fatigue, or you know you’re going to experience sleep loss in the future from a long shift at work or another reason. You might also want to nap if you’re recovering from an illness or injury.
If you do happen to take a nap, we recommend taking them in the early afternoon, no later than 3:00 PM, otherwise, it can interfere with your sleep at night. You should also keep naps short and aim to only sleep for 10 to 20 minutes to reduce grogginess afterward. To ensure you get the best night’s sleep possible, you should avoid napping unless absolutely necessary. Go to bed earlier if you’re that tired.