How to Nap Effectively: Everything You Need to Know About Daytime Sleep

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Isla Hart

October 19, 2025

The urge to nap during the day can be a perfectly natural human need, or a sign that something’s off. Here’s how to tell the difference between simple fatigue, dehydration, or depression, and how to rest in a way that actually supports your health, according to science.

“Best sleep of my life.”

If you search TikTok for #8MinuteNap, you’ll find plenty of people experimenting with the U.S. Marine-style short nap. The life-hack—how to feel rested in only eight minutes—was shared by former Marine Corps veteran Jocko Willink on physician and biohacker Dr. Peter Attia’s podcast. The idea is simple: lie down on the floor, rest your legs on a surface (a couch, bed, or chair), set a timer for eight minutes (some try ten or twelve), and—voilà—wake up fresh as a daisy.

Clearly, the topic of daytime nap benefits has struck a nerve. But the truth about naps isn’t black and white. On the one hand, people in Mediterranean countries enjoy siestas and long lives. On the other hand, research links habitual napping to reduced cognition, hypertension, and even metabolic issues. So, is napping good for you—or not?

When a Daytime Nap Can Do More Harm Than Good

High-quality nocturnal sleep is the foundation of health. Our bodies can adapt to many things—shift work, for example—but a “night lifestyle” isn’t ideal. And let’s be honest: most of us disrupt our circadian rhythm not because we’re saving lives on night shift, but because we’re binge-watching The Bachelor.

At night, your body regulates ghrelin and leptin (the hunger and satiety hormones) and produces melatonin, which governs not just circadian rhythms but energy use and cellular repair. It’s not only how long you sleep that matters, but when. The ideal bedtime? Around 9–10 p.m.

If you nap during the day the wrong way, you’ll shift your internal clock and make it harder to fall asleep at night.

Why You Feel Sleepy During the Day

Before you chase nap benefits, ask yourself: are you truly tired—or just reacting to stress? This question sits at the core of how to distinguish true sleepiness from a stress reaction.

When studies find that daytime nappers have poorer cognition or heart health, naps aren’t necessarily to blame. Many people nap because they already feel unwell.

Among women, common causes of relentless fatigue include hypothyroidism and anemia—both make you crave rest. Vitamin D deficiency doesn’t discriminate; it drains energy in everyone.

If you’re carrying extra weight, your night’s sleep might be fragmented by apnea—those brief pauses in breathing that wreck sleep quality. You might think you’re sleeping enough, yet feel exhausted and ready for a nap. Track it with an Oura Ring, Apple Watch, or Whoop—or simply address the excess weight, since no one’s health improves with it.

Depression also blurs the lines: low mood, no energy, insomnia at night, too much sleep by day. And here’s the twist: medications for depression and anxiety often make us drowsy.

Of course, if you’ve just unloaded freight, defended a thesis, or presented at a conference, rest is normal. Intense stress demands recovery. But if every day you’re overwhelmed by the need to lie down, and it’s affecting your life, it’s time to dig deeper.

Want to Sleep? Drink Some Water

Picture this: you’re in a fascinating lecture, but your eyelids weigh a ton. Don’t worry, you’re fine. The lecturer might not be. In Brain Rules, John Medina explains that our attention span tops out around ten minutes. Good speakers switch gears to keep listeners awake. If you’re stuck with a monotone one—wiggle, make eye contact (it’ll wake you both), breathe deeply, sip water.

Daytime drowsiness often comes from low oxygen, dehydration, or salt loss. Drink water or herbal tea throughout the day, and don’t fear a pinch of salt. Our adrenal glands need sodium to make stress-response hormones. Chronic stress depletes salt, lowers blood pressure, and creates that irresistible urge to nap.

Feeling tired after lunch is normal. Digestion takes energy, and ideally, your nervous system relaxes while your gut works. Rest if you need to, but sleep isn’t mandatory.

A high-carb lunch, however, practically guarantees an afternoon crash. When that sugar dip hits, better take a short walk to burn off the glucose. Next time, go for protein and veggies instead; your energy will thank you.

Fatigue or Freeze-Up?

Sometimes what feels like exhaustion is actually your nervous system freezing. When stressed, we default to fight, flight, or freeze.

“In situations of emotional depletion, daytime sleep can feel like salvation,” says Molly Eastman, founder of Sleep Is A Skill and host of The Sleep Is A Skill Podcast. “But it’s crucial to ask whether your need to nap is physical fatigue or emotional stress.”

This is the classic day nap vs stress fatigue dilemma. If it’s emotional, a nap may not help. Meditation, breathing exercises, or a quick walk can lower stress more effectively without disturbing your circadian rhythm. Ask yourself: Am I physically tired, or just overwhelmed? If it’s the latter, try calming practices first.

So, Is Napping Good for You?

Yes, if you’re genuinely tired or missed a night of quality sleep. But napping shouldn’t become your default fix for chronic fatigue. If you stay up too late, struggle to fall asleep, or wake in the night, address those issues rather than counting on a siesta.

True Dark Daylight Glasses — **TrueDark daytime glasses** filter out excess light and help your body know when to rest and when to stay alert.

Asutra Weighted Mask — **Asutra sleep mask** creates full darkness even in daylight, boosting the effect of a short daytime nap.

Oryx Deser Salt — *A pinch of **Oryx Desert Salt** helps maintain minerals and prevents that mid-day fatigue caused by dehydration.*

To get real daytime nap benefits, follow her guidelines:

Set an alarm. For most people, a 20-minute nap is ideal—enough to rest without slipping into deep sleep, which causes grogginess. A quick nap boosts energy without sleep inertia. If you have more time and need a deeper recovery, aim for a full 90-minute cycle.
Watch your timing. Nap before 2–3 p.m. to protect your circadian rhythm. A later nap can sabotage night sleep. If you suffer from insomnia, it’s better to skip the nap entirely so you’ll feel sleepier at bedtime.
Create the right environment. Dark, cool, and quiet—your nap deserves the same respect as your night sleep. Blocking light tells your brain it’s rest time; cooler air helps you relax. Add earplugs or white noise for extra calm.

Oops, Woke Up Feeling Groggy?

If you broke the 20-minute rule or woke up mid-cycle, here’s your fix:

Get outside into natural light, even on cloudy days. Sunlight resets your inner clock.
Move your body. A brisk walk or gentle stretch boosts blood flow and alertness.
Hydrate. Especially if you napped in dry air.
Skip the coffee. Caffeine doesn’t restore energy; it just masks fatigue. Have your last cup at least eight hours before bedtime. Otherwise, you’ll trade real rest for fake alertness and poor night recovery.

In Summary

If your daily nap has turned into a habit, it’s worth examining your overall well-being. Chronic drowsiness might be a sign of underlying issues. But if it’s just an occasional energy dip, a well-timed nap can help you recharge and stay productive.

Sleep for about 20 minutes or a full 90 minutes, in darkness, quiet, and cool air.

And that “Marine nap”? Elevating your legs above your heart relaxes your lower back and speeds up recovery—but only if you can fall asleep fast. Even if you don’t, eight gadget-free minutes with closed eyes won’t hurt anyone. So give it a try and tell me if you really woke up fresh as a daisy.