Are Naps Healthy or Harmful?

A Sleep Specialist Explains

When life gets busy, indulging in an afternoon nap can feel like a luxury. But sleeping too long or at the wrong time of day can leave you feeling groggy, disrupt your nighttime routine, and make you wonder whether naps are healthy or harmful.

“The average adult needs 7-9 hours of sleep during a 24-hour period,” said Khalid M. Eltawil, MD, FAASM, board-certified pulmonary, critical care, and sleep medicine specialist at Torrance Memorial Medical Center. “So, if you’re an eight-hour sleeper and you only get six hours of sleep at night, you can use a nap to make up for lost sleep.”

According to Dr. Eltawil, losing sleep at night can create a “sleep debt” that adds up over time. However, unlike monetary debt, sleep debt doesn’t need to be paid back minute-for-minute.

To avoid disrupting your sleep at night, Dr. Eltawil suggests limiting naps to early afternoon, between noon and 2 p.m., when most people naturally experience a dip in energy. Aim for short naps of 20-30 minutes, and try not to nap after 3 p.m.

“In an ideal world, you’d meet all your sleep needs at night and have no need for a nap,” said Dr. Eltawil. “But if you aren’t able to meet all your sleep needs at night, even a short nap can go a long way toward helping you catch up.”

NASA famously found that a 20–30-minute nap improved performance and alertness in pilots. (Yes, even astronauts need a power nap.)

For Older Adults, Naps Are Beneficial

As we age, our internal “sleep clock” shifts. You may become sleepy earlier in the evening and wake up earlier in the morning. Your sleep may also become lighter, leading to more awakenings throughout the night. As a result, you may awake in the morning feeling sluggish and not quite rested.

Other aging effects may also play a role. Getting up in the middle of the night to use the bathroom because of medication you are taking is an example.

For many older people, naps provide a welcome respite from busy or physically demanding days. One study showed that even a single afternoon nap can help boost focus, coordination, and working memory in older adults.

Visit Your Doctor

For adults 18 to 64, "taking a daily nap, taking multiple naps during the day or taking one very long nap during the day, all would be indicators that you really need to go see a doctor about your sleep,” Dr. Eltawil said. “Napping is not something that should be happening daily and if it is, then you really need to investigate why.”

Things to consider:

• You fall asleep unintentionally

• You need daily long naps to function

• You snore loudly and feel unrefreshed

• You have sudden muscle weakness with emotions (possible narcolepsy)

What's the best way to take a nap?

Think “mini nighttime.” Try to create a comfortable sleep environment. Darken the room by turning of the lights or use blackout curtains or an eye mask. Keep it quiet and cool. Turn off TVs and computer screens. And make sure to set an alarm so you don't over-sleep. 

Dr. Khalid Eltawil is board-certified in internal medicine, pulmonary disease, critical care and sleep medicine. Dr. Eltawil earned his bachelor's degree at University of London and medical degree at Cairo University. He completed his residency and his pulmonary, critical care, and sleep fellowship at USC Medical Center in 2003. Dr. Eltawil is fluent in Arabic. To schedule an appointment with Dr. Eltawil or another Torrance Memorial sleep expert, please call the Torrance Memorial Sleep Disorders Center at 310-517-8950.