Power of Napping

Sleep & Rest Topics

Sleep Hygiene & Circadian Rhythm Sabbath Rest Power of Napping Digital Detox

Biblical Perspective

"In peace I will lie down and sleep, for you alone, Lord, make me dwell in safety."

— Psalm 4:8 (NIV)

Need Guidance?

Power Up with Power Napping

A power nap is a short nap of about 10–20 minutes that quickly boosts energy, mood, and focus without usually disturbing night sleep.

The best time for most people is early–mid afternoon (around 1–3 p.m.), when the body naturally dips in alertness after lunch.

Used wisely, a brief nap can support clearer thinking, better memory, calmer emotions, and long-term brain and heart health.

When Napping Might Not Be Ideal

Chronic Insomnia

People with chronic insomnia are often advised to avoid daytime naps unless guided by a sleep specialist, because naps can make it harder to sleep at night.

Excessive Daytime Sleepiness

Older adults who suddenly need long naps every day, or feel excessively sleepy in the daytime, should consider checking in with a doctor, as this can signal conditions like sleep apnea, depression, or other health issues.

How to Take a Healthy Power Nap

Pick Your Time

Aim for 1–3 p.m., at least a few hours before bedtime, when your body naturally dips in energy.

Keep It Short

Set a gentle alarm for 10–20 minutes. This length gives you clearer thinking and better mood without heavy grogginess.

Make a Calm Space

Lie or recline in a quiet, dim, comfortably cool place. Turn off notifications; use an eye mask or earplugs if needed.

Set an Intention to Rest

Close your eyes, breathe slowly, and (if you like) say a short prayer or affirmation such as: "It is safe to pause and rest."

Wake Gently and Notice

When the alarm sounds, sit up slowly, stretch, drink some water, and notice how you feel. If you feel groggy or sleep worse at night, try a shorter nap or an earlier time the next day.