What are the benefits and harms of daytime naps for health?

Research shows that a short daytime rest between 1 PM and 4 PM becomes an effective tool in combating daytime fatigue, significantly increases alertness levels, helps improve cognitive functions, and does not negatively affect the quality of nighttime sleep. However, there is an important nuance: excessively long daytime sleep can lead to the opposite effect, making you feel even worse after waking up than before resting.

When sleep duration exceeds the 30-minute threshold, the brain naturally transitions into the slow-wave sleep phase. This physiological process significantly complicates subsequent awakening. Scientific data indicates that emerging from deep sleep is often accompanied by a state of sleep inertia and lethargy, which can persist for up to an hour after waking. Additionally, if you practice daytime sleep too late, it can create obstacles for normal falling asleep in the evening hours.

For certain categories of people, daytime sleep represents not just a useful habit, but a physiological necessity. This primarily applies to shift workers, as well as those who regularly experience nighttime sleep deficiency.

At the same time, specialists strongly recommend that individuals suffering from insomnia abstain from daytime sleep, as it can further reduce the body's natural need for nighttime rest.

Professional athletes can effectively integrate short daytime sleep into their training programs to accelerate recovery processes in muscle tissues, improve reaction speed, and increase overall endurance. Particularly noteworthy are the results of a NASA study, which established that just 26 minutes of daytime sleep can increase the productivity of personnel performing long-distance flights by an impressive 34%, and alertness levels by 54%.