The drop in energy in the early afternoon is a universal phenomenon, which leaves no escape: around 2pm, after lunch, the eyes become heavy and concentration collapses, a sensation that is anything but random, because our biological clock predicts a natural decrease in vigilance precisely in that time slot.
What if the solution was to take a short rest?
What is micro-napping and how does it work
The afternoon nap should always last 10 to 30 minutes. Unlike prolonged naps, this short break avoids entering the deep phases of sleep, the ones that leave you groggy and confused when you wake up. Research shows that 5-15 minutes of sleep are enough to obtain immediate benefits on reducing drowsiness and improving cognitive performance.
The ideal time to enjoy this rest is between midday and 3pm. In this time window the body goes through the so-called “postprandial collapse”, a natural lowering of blood glucose levels which generates tiredness, therefore, synchronizing the nap with the aforementioned physiological decline will facilitate falling asleep and maximize the benefits upon awakening.
How long does it have to last to be effective
Studies indicate that a 10-minute nap increases alertness more than others, while naps longer than 30 minutes may contain slow sleep waves that cause inertia upon awakening. For this reason, experts recommend setting an alarm clock: the perfect duration varies between 20 and 30 minutes, the time needed to regenerate without sinking too much.
If we consider the fact that, on average, it takes around 10-15 minutes to fall asleep, carving out 40-45 minutes of break will guarantee at least half an hour of effective sleep. This time window offers the best compromise between practicality and cognitive benefits.
The benefits documented by science
A Spanish study published in 2023 highlighted how short naps protect blood pressure, unlike long ones, which are closely linked to metabolic health problems and often linked to less healthy lifestyles (smoking, irregular hours, large meals).
The benefits of napping certainly don’t stop there, as it improves procedural and declarative memory, speeds up information processing and increases the ability to respond quickly to unexpected events. Those who are tired tend to experience negative emotions such as frustration and irritability: resting even for just a few minutes can rebalance your mood and reduce stress.
How to improve night sleep
It might seem counterintuitive, but in reality a short afternoon nap won’t disturb your night’s sleep at all. Research in healthy adults has found that spontaneous micro-naps do not negatively impact the quantity or quality of a night’s sleep. The secret lies in timing: sleeping after 3pm, or for too long periods. however, it can compromise falling asleep in the evening.
A study published in PubMed highlighted that frequent and late naps can be associated with greater fragmentation of night-time sleep and lower quality. For this reason, experts recommend resting in the early afternoon and limiting the duration: this reduces sleep debts accumulated during the day without interfering with nighttime rest.
When the nap is placed correctly during the day, the body is able to obtain more overall sleep in 24 hours, which, during the night, will increase the time spent in the deep and REM sleep phases, the ones fundamental for physical and mental recovery.
Practical tips for a perfect nap
To get the most out of your micro-nap you need to create the right conditions.
If sleeping becomes a daily habit, despite getting adequate rest at night, it could be a sign of a much deeper problem, such as sleep apnea and other sleep disorders. In this case it would certainly be worth consulting a specialist to investigate the causes.
