Wake up feeling refreshed with these tips.
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| | | | | 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 become conscious again. But so many people love taking naps — what am I doing wrong?! After researching, it seems like I haven't been following the nap rules that I should be following. | | If you're like me or want to improve your nap game, keep reading to learn how to catch more effective midday shut-eye. | | | | | | | Be well,
Morgan Mandriota
Newsletter Editor, Healthline |  | | Written by Morgan Mandriota
September 24, 2025 • 3.5 min read | | | | | | | |
| |  | | | | What are the best conditions for a nap? | | All naps are not created equal. Duration, accessories, environment, and your lifestyle all matter. | | 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. | | 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 with added alertness.
| | 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. | | ⚠️ People with insomnia should not nap. Daytime naps can make you feel like you don't need to sleep as much at night, potentially worsening your symptoms. | | Want more sleep tips? Sign up for our Sleep Well newsletter with one click below! | | | | | | | | | | | Sleep support | | | | | | |  | | OLLY Sleep Gummy | | Need help falling and staying asleep? Consider trying OLLY's Blackberry Zen sleep gummies, which are formulated with melatonin, L-theanine, and botanical extracts like chamomile and lemon balm. Thoroughly chew 2 gummies 30 minutes before bed to help yourself unwind and relax. | | | 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. | | | | | | | | | | | | | | | Sponsored by | | | | | | | | |  | | SIMPLIFIED HEALTH TESTING | | | Could your cortisol levels be imbalanced? | | If you've ever felt scared, threatened, or stressed, your body's adrenal glands probably released some cortisol. This hormone is related to stress and helps your body manage its effects by regulating your blood sugar and metabolism. | | Symptoms such as weight gain and high blood pressure can be related to an imbalance in your cortisol levels. Labcorp OnDemand's Cortisol Test can help determine your cortisol levels. It can't provide a diagnosis of a health condition, but the results can help you and your doctor understand your stress response. The process involves heading to any Labcorp location, collecting your sample, and getting your results as early as day 1 from when your sample arrives at the lab. Save 15% with the code HEALTHLINE15. | | | | | | | |   | | | | | | | | Until next time, |  | Take care of yourself, and we'll see
you again soon! | | |  | | |  | | This edition was powered by | | comfy pillows. | | | | | | | | View in browser
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