Taking a nap during the day isn’t just a guilty pleasure—it can actually have profound benefits for your mood, brain function, and overall well-being. If you’ve ever felt a little drowsy in the afternoon and reached for coffee or sugar, consider instead what a short nap could do for your body and mind. Daytime sleep, even if brief, has the power to positively impact the rest of your day.
1. Napping Can Improve Your Mood Throughout the Day
One of the key chemicals responsible for feelings of happiness is serotonin. This “feel-good” neurotransmitter is released in greater quantities during sleep. When we nap, we give our brains the opportunity to release more serotonin, which can leave us feeling calmer, more relaxed, and more confident. If you’ve ever woken up from a short nap in a noticeably better mood, serotonin is likely one of the reasons why.
2. Sleep Enhances Your Ability to Process Information
Sleep plays a major role in how our brains manage and store information. According to research, productivity tends to decrease if people continue working without taking breaks. In one study, participants were given the chance to nap for just 30 minutes during the day. The results showed a significant improvement in their performance and decision-making abilities afterward. Those who slept for an hour showed even greater improvements in productivity. Clearly, allowing your brain time to rest leads to better output.
3. A Short Nap Can Sharpen Alertness
If you structure your day in a way that includes both work and short rest periods, your alertness can increase dramatically. NASA conducted a study that found a 40-minute nap improved alertness by up to 100%. That’s not just a small boost—it’s a complete mental refresh. Even a 20-minute nap can have powerful effects, especially in high-stakes or high-performance environments. The research even compared the cognitive benefits of a short nap to those of consuming 200 milligrams of caffeine—roughly equivalent to two cups of coffee.
4. Napping Can Increase Creativity
Short naps, particularly around 30 minutes long, have been linked to higher levels of creativity. Studies have found that people in creative professions—such as artists, designers, and writers—benefit immensely from a quick nap during the day. It gives the brain the chance to reorganize thoughts and make new connections. When your mind is well-rested, it’s better able to generate innovative ideas and see things from new perspectives. For those who rely on their imagination, a nap isn’t a luxury—it’s a necessity.
How Much Daytime Sleep Do Children Need?
When it comes to children, the need for daytime sleep varies widely. There’s no universal standard for how long a child should nap during the day. It depends on the child’s age, physical development, mental maturity, and how long they typically sleep at night.
For example, one child might sleep 13 hours at night and only close their eyes briefly during the day. Another might sleep only 9 hours at night but take a 2-3 hour nap during the day. In both cases, the total amount of rest is adequate, and both children can appear well-rested and alert. The key is not to force a rigid nap schedule, but to pay attention to each child’s individual needs.
How Can You Tell If Your Child Still Needs a Nap?
Some parents may not think naps are essential, but evidence suggests that skipping naps can negatively affect a child’s mood and overall development. Here are a few signs your child might still need a nap during the day:
- Does your child appear drowsy or sluggish in the afternoon?
- Do they seem especially irritable around midday?
- Is waking up in the morning a struggle?
- Do they have trouble focusing or get bored easily?
- Is it difficult for them to concentrate on homework or other tasks?
If you answered “yes” to two or more of these questions—and your child doesn’t have any underlying health conditions—it’s likely they are not getting enough sleep. In that case, their sleep routine should be reviewed and possibly adjusted to include a regular daytime nap.
