Naps get a bad reputation as something only toddlers and retirees need. But according to Nancy Rothstein, The Sleep Ambassador®, naps can be a powerful tool when used strategically — especially for the 70% of teens who the CDC says aren’t getting enough sleep.
“Naps are not a substitute for nighttime sleep, period,” Nancy told Sweety High. “However, the secret to efficiency is sleep, and sometimes, that means taking a nap.” The key is understanding when and how to nap so it enhances alertness rather than leaving you groggy.
Key Takeaways
- Keep naps short — 20 to 30 minutes max. Longer naps push you into a full sleep cycle, leaving you feeling worse than when you started.
- Timing matters. Avoid napping in the late afternoon or early evening, as this makes it harder to fall asleep at night.
- A power nap beats caffeine. Rather than coffee at 3 PM, try a half-hour nap. You’ll likely feel more refreshed.
- Consistent nighttime sleep reduces the need for naps. Going to bed and waking up at the same time each day helps regulate your circadian rhythm.
- Tune out from tech before bed. Unplugging an hour before sleep allows your melatonin to do its job, reducing your need for a daytime nap.
Nancy also highlights that school start times are biologically misaligned with teen circadian rhythms. Organizations like Start School Later advocate for later start times, which research shows improve test scores while reducing bullying and depression.
For more sleep tips and strategies, explore Nancy’s content and sleep resources.
Read the Full Article on Sweety High →