Can Taking Naps During Day Help Deal With Sleep Deprivation? Here is What We Know

Lack of sleep is a growing health problem that several people face. But can taking short naps in between the day make up for lost sleep?

Can napping during the day help deal with lack of sleep? This is what we know (Freepik)

Do you often fall asleep scrolling through Instagram reels or watching an OTT show? It has happened to all of us. Screenshots often also affect our sleep time and cause loss of good quality sleep. Using mobile devices or gadgets right before bed is also not considered conducive to quality sleep.

In this busy and bustling life, the body is subjected to too much stress, too much work. This often leads to loss of quality sleep time. Ideally, adults should sleep at least 7 to 8 hours a day. But its lack can have consequences for both physical and mental health. Often during the afternoon, the body falls into a state of alert, one tends to feel groggy, sluggish and feel like taking a power nap. Well, it’s called a power nap for a reason.

Do naps help with sleep loss?

It is important to note that napping is not a substitute for adequate nighttime sleep. While strategic napping can help compensate for sleep loss, it should be viewed as a supplemental strategy, not a long-term solution to chronic sleep deprivation.

The optimal nap length depends on each person, but in general, shorter power naps, 20 to 30 minutes, are more effective at increasing alertness and cognitive performance without leaving you groggy when you wake up.

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Speaking to the New York Times, Dr. Molly Atwood, a clinical psychologist and behavioral sleep medicine researcher at Johns Hopkins Medicine says, “When you haven’t had a good night’s sleep, taking a nap can really help improve things like time. reaction and memory. if you need to be working.”

“If you normally work during the day, for example, a 20- to 30-minute nap can restore alertness without leaving you groggy or disrupting your sleep the next night,” adds Dr. Atwood.

Taking short naps during the day can help you become alert again, give you a burst of energy, and help you focus better instead of lazing around for hours.


  1. Boost cognitive performance: Numerous studies have shown that a short nap of 20 to 30 minutes can significantly improve cognitive functions such as memory, concentration and decision making that may have been affected by lack of sleep.
  2. Improve mood: Lack of sleep can cause irritability, fatigue, and mood swings. Napping can help restore positive moods and reduce feelings of drowsiness and exhaustion.
  3. Alertness and productivity: A well-timed nap can increase alertness, energy levels, and productivity, allowing you to be more focused and efficient in the second half of the day.
  4. Cardiovascular benefits: Research suggests that regular naps can have positive effects on cardiovascular health, potentially reducing the risk of heart disease and stroke.

Incorporating naps into your routine, especially during periods of sleep deprivation, can be a valuable tool to help you maintain productivity, cognitive function, and overall well-being. However, it is always best to prioritize sufficient, high-quality sleep as your primary strategy for managing sleep needs.

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