The Power of the Daytime Nap: How to Rest Better (and Smarter)
Rest deeper. Wake fresher. Live better.
Ever feel like you’re dragging through the afternoon? You’re not alone - and you’re not lazy. In fact, a short nap during the day might be exactly what your body and brain need to reset.
Let’s break down the benefits of daytime naps, how to make the most of them, and why a little rest - especially in the right setting - can lead to a better night’s sleep.
Why Napping Works
We’re naturally wired for a drop in energy sometime between 1–3pm - it’s called the post-lunch dip (even if you didn’t eat lunch). Rather than push through the fog, a well-timed nap can help restore mental clarity and physical energy.
Here’s what the science says:
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Improves alertness and concentration
NASA found that pilots who took a 26-minute nap showed a 34% improvement in performance and were 54% more alert. -
Boosts memory and learning
Daytime naps - especially those under 60 minutes - help your brain consolidate information, making it easier to learn and recall things. -
Reduces stress and regulates mood
A nap can help calm the nervous system and rebalance your emotions, especially if your day’s been hectic or heavy. -
Supports heart health
Some studies show that people who nap regularly have a lower risk of heart disease and high blood pressure - particularly in high-stress environments.
How Long Should a Nap Be?
Not all naps are created equal - and the timing makes all the difference.
| Nap Length | What It Does | Best For |
|---|---|---|
| 10–20 minutes | Quick refresh without grogginess | Midday boost, mental clarity |
| 30 minutes | May cause sleep inertia (grogginess) | Not ideal unless you’ve time to recover |
| 60 minutes | Helps memory and learning | Creative tasks, memory consolidation |
| 90 minutes | Full sleep cycle; includes REM | Mood, creativity, better night sleep |
💡 Tip: If you’ve only got 15 minutes, set a timer and close your eyes - even light dozing offers benefits.
How to Maximise Your Nap Benefits
A nap doesn’t need to be perfect - just intentional. Here’s how to make yours work smarter:
1. Nap earlier, not later
Try to nap before 3pm to avoid interfering with your night-time sleep.
2. Keep it short and sweet
Aim for 20–30 minutes for a refreshing reset without grogginess.
3. Create a calm, comfortable setting
Your environment makes a big difference. Ideally, your nap space should be:
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Cool but cosy: around 18–20°C is ideal for sleep
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Gently darkened: try blackout curtains or a soft eye mask
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Quiet and clutter-free: a clean space helps your mind relax
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Supportive: a good pillow can make or break your nap. Our Resti Comfort Pillow is made for moments just like this: soft, breathable, and kind to your neck.
If you’re lucky enough to have a supportive Resti mattress, even a 20-minute lie-down becomes something to savour.
4. Use it as a reset, not a replacement
Naps are a top-up, not a substitute. If you're feeling constantly drained, it might be time to reassess your night-time routine too - we’re here to help with that, one supportive layer at a time.
Who Should (and Shouldn’t) Nap?
✅ Great for:
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Shift workers
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Parents of young children
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Students or creatives
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Anyone with high mental load
🚫 Might want to skip it if:
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You struggle with insomnia
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You nap for more than 90 mins and feel groggy
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You rely on naps daily just to get through
Resti’s Final Word on Naps
A nap is not a weakness - it’s a smart, restorative tool your body already knows how to use. And when taken in the right setting, on the right surface, it becomes something truly restorative.
So if you find yourself fading mid-afternoon, don’t power through with coffee and frustration. Lie back, breathe deeply, and let yourself recharge - even for just 10 minutes.
Because a well-rested you is a better everything.
Rest deeper. Wake fresher. Live better.
Sending you calm, comfortable naps from Resti Sleep.
