Nutreska Wellness Lab

Sleep Health

Updated January 11, 2026
WELLNESS LAB SLEEP HEALTH

Napping and Sleep

Napping can be helpful or harmful depending on timing and duration. Long or late naps reduce sleep pressure, making it harder to fall asleep or stay asleep at night.

Sleep pressure matters

The longer you stay awake, the more sleep pressure builds. Napping late in the day can relieve this pressure too much, delaying nighttime sleep.

Why short naps are different

Brief naps earlier in the day are less likely to interfere with nighttime sleep. They can restore alertness without significantly reducing sleep pressure.

Timing matters more than you think

Early afternoon naps align better with natural circadian dips in alertness. Napping too late can confuse the brain’s sleep–wake timing.

Quick FAQs

Are naps bad if I didn’t sleep well?

Short naps may help temporarily, but frequent long naps can worsen nighttime sleep patterns.

Should I stop napping completely?

Not necessarily. Adjusting nap length and timing is often enough.

Can naps help shift workers?

Yes. Strategic naps can support alertness, but they still need careful timing.

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