Taking a nap every day: Is it beneficial or harmful? What do experts say?

Napping can offer many benefits, but if done incorrectly, it can easily affect nighttime sleep, according to the Hindustan Times .

Dr. Chakkera Priyanka, a neurologist at Kauvery Hospital (India), says that napping is a "double-edged sword." If done properly, it restores the body's energy; conversely, napping incorrectly can disrupt the circadian rhythm and cause insomnia at night.

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Napping should be done correctly.

Therefore, an ideal afternoon nap should only last about 20-30 minutes. This amount of time helps improve concentration, increase alertness, enhance cognitive abilities, and improve mood without causing negative effects.

Conversely, napping for too long or sleeping in the late afternoon can make it difficult for the body to fall asleep at night. If this continues, it disrupts the circadian rhythm, leading to restlessness at night, fatigue in the morning, and increased reliance on naps during the day – creating a vicious cycle that is difficult to control.

Signs that napping is having a negative impact.

Some signs that napping is harmful include difficulty falling asleep at night, daytime lethargy, lack of alertness, and needing to nap to function normally.

According to Dr. Priyanka, excessive daytime sleepiness can also be related to more serious issues such as sleep apnea or chronic sleep deprivation, which require medical attention.

Ways to improve your nighttime sleep

Priyanka recommends taking a nap before 3 p.m. and keeping nap times short. Maintaining a regular sleep and wake schedule is essential for stabilizing your circadian rhythm.

In the evening, limit your exposure to electronic devices and ensure you get 7-9 hours of sleep.

Proper napping helps the body restore energy. This habit remains beneficial when the timing and duration of naps are well controlled.