Tips for taking the best nap

Wake up feeling refreshed.️

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In a Nutshell I don’t think I’ve ever felt refreshed after waking up from a nap. I always question which year and country I’m in once I regain consciousness. But so many people love taking naps — what am I doing wrong?! After some research, it seems I haven’t been following certain nap rules. If you’re like me or want to improve your nap game, keep reading to learn how to catch more effective midday shut-eye.   • News to know: Prebiotic sodas may contain less fiber and more sugar than advertised   • Recipe to enjoy: Mint limeade   • Tips to live well: 8 electrolyte drinks for hydration and better health   • Condition spotlight: Symptoms of congestive heart failure Sleep well, Morgan Mandriota Newsletter Editor, Healthline   Written by Morgan Mandriota August 10, 2026 • 3 min read

what’s got us buzzing What are the best conditions for a nap? If you nail down the power nap, you may reap the potential health benefits. A solid nap can give you a burst of energy and support cognitive function, memory formation, and toxin removal. If you’re getting good sleep at night and functioning well during the day, you likely don’t need to nap. But it can be useful if you find that your productivity starts to wane, you can’t process information as quickly as you could in the morning, or you regularly feel like there’s a “fog” that you can’t work through. However, it’s important to note that people with insomnia should not nap, as daytime naps can make you feel like you don’t need to sleep as much at night, potentially worsening symptoms. On that note, all naps are not created equal. Duration, accessories, environment, and your lifestyle all matter. Here are some tips that can set you up for successful (read: restorative) midday slumber: Create the ultimate nap zone: Your room should be dark, cool, and quiet. Consider wearing a sleep mask or using blackout curtains for extra darkness. Silencing phone notifications and turning on a white noise app can also help to block out distracting sounds. Time it well: Aim to nap between 1 p.m. and 3 p.m., or between 5 p.m. and 6 p.m. for night owls. If you have an important event or demanding task ahead, you can try napping for 1 or 2 hours beforehand.. Set an alarm: According to an older 2010 research review, 5 to 30 minutes is the sweet spot to reap the benefits of a nap without feeling groggy when you wake up. And don’t forget to set an alarm so you don’t snooze beyond that window! Consider caffeine: Having a cup of tea or coffee right before you nap might help you wake up feeling more alert. MORE NAP TIPS 💤 Over to you: Do you enjoy naps, or do you tend to wake up groggy like me? Email wellnesswire@healthline.com to chime in.       HEALTHLINE RESOURCE Sleep support       Join Our Sleep Well Newsletter Want to learn more about how to improve your sleep quality? Sign up for our Sleep Well newsletter with one click below! We cover the best products, ways to feel more rested, how to manage conditions such as insomnia and sleep apnea, and much more. Choose which topics you’re interested in, and we’ll send you related articles every week. JOIN NOW           health stories you need What we’re reading next ⚠️ 10 symptoms women shouldn’t ignore. Some may seem minor or easy to brush off, but they may point to more serious conditions that need medical attention. 💉 Side effects of Wegovy. Common, serious, and long-term risks to know. 🧠 How to “detox” your brain. Your brain already has built-in detoxification processes. These practices can help support them. 🎉 Tips for living your best life as you age. Aging gracefully is more about being healthy and happy than keeping wrinkles at bay.           Until next time, Take care of yourself, and we’ll see you again soon!     This edition was powered by freshly washed bedding.   View in browser Did a friend send you this email? Subscribe here. To see all newsletters, click here. Privacy    |    Unsubscribe or Manage Preferences We may feature your messages to our inbox within our content. Please do not provide any personal identifiable information. Replies may be edited for length and clarity. For more, see our Privacy Policy. Our website services, content, and products are for informational purposes only. Healthline does not provide medical advice, diagnosis, or treatment and should not be used as a substitute for medical advice from a healthcare professional. Healthline encourages you to make any treatment decisions with your healthcare professional. Every product we recommend has gone through either Healthline’s or Optum Now’s vetting processes. If you buy through links on this page, we may receive a small commission or other tangible benefit. Healthline has sole editorial control over this newsletter. Potential uses for the products listed here are not health claims made by the manufacturers. Healthline and Optum Now are owned by RVO Health. © 2026 RVO Health 1101 Red Ventures Drive Fort Mill, SC 29707     If you believe this has been sent to you in error, please safely unsubscribe.