Long perceived as a child's habit or a lazy person's luxury, the nap is regaining its nobility. Research confirms its benefits on alertness and mood, provided you calibrate it well. Because a poorly practiced nap can, on the contrary, disrupt sleep at night. So, good or bad idea?
1. The benefits of a good nap
A short nap can restore alertness, improve mood, concentration and performance, especially after a short night. It helps to make up for a small sleep deficit and get you off on the right foot for the afternoon.
2. The short nap rule
| Nap type | Effect |
|---|---|
| 10 – 20 minutes | Ideal: recovery without drowsiness |
| 30 – 60 minutes | Sometimes difficult waking up |
| Long, late | Risk of disturbing the night |
The ideal nap is short, around ten to twenty minutes, and taken early in the afternoon. It avoids going into deep sleep, which would make waking up difficult.
3. Traps to avoid
A nap that is too long or too late can reduce evening sleep pressure and make it harder to fall asleep at night. In people suffering from insomnia, napping is often not recommended so as not to perpetuate the disorder.
4. Who benefits from a nap?
A nap is particularly useful in cases of occasional sleep debt, for shift workers or after a bad night. However, it should not be used to permanently compensate for a lack of nighttime sleep, which must be treated at the source.
- Prefer a short nap (10-20 min) in the early afternoon
- Avoid long or late naps
- Not recommended in case of insomnia
Well calibrated, the nap is an ally; poorly practiced, it can harm the night. It's all a question of dosage.
💡 tips to remember
- A short nap restores alertness, mood and concentration, especially after a short night.
- The ideal nap is short (10 to 20 minutes) and taken early in the afternoon, to avoid deep sleep.
- A nap that is too long or late can make it difficult to fall asleep at night.
- In cases of insomnia, a nap is often not recommended because it maintains the disorder. be treated at source.
