What's Up Docs? Daily Dose: Napping
Jan 1, 2026
This discussion dives into the art of napping with insights from Professor Russell Foster. Learn why a quick 20-minute snooze in the early afternoon can be a game-changer for your productivity. Russell emphasizes the importance of a restful environment, encouraging naps in a dark and cool space. The conversation also tackles the emotional side of napping, dispelling the idea that it’s a sign of laziness. Discover how individual hormonal changes can influence nap needs and why it's time to embrace sleep rather than resist it!
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Time And Length For Effective Naps
- Try naps early to mid-afternoon and keep them short to avoid deep sleep.
- Set your alarm for 25 minutes so you get ~20 minutes of actual nap time.
Create A Nap-Friendly Environment
- Make your nap environment dark and slightly cool to help you fall asleep and stay asleep.
- Avoid bright light because it increases alertness and disrupts the nap.
Avoid Late Afternoon Naps
- Avoid napping after about 3 p.m. to prevent interference with nighttime sleep.
- Use 25-minute timers and experiment if hormonal changes alter your nap needs.