In today’s fast-paced world, sleep is often sacrificed for productivity. But what about naps — those brief, mid-day rest periods many adults neglect? Research suggests that naps can do more than just refresh the body; they can also significantly benefit mental health. In fact, about 4 of 5 U.S. adults report taking at least one nap of at least 10 minutes, and, on average roughly an hour a day.
The Mental Health Benefits of Napping
Most mental health professionals agree that adequate sleep is an integral part of overall health. At the same time, not everyone can simply sleep for eight hours a night and napping allows to re-charge our bodies while resting our minds. Top benefits of napping include:
Reduces Stress and Anxiety
Short naps — especially those lasting 10 to 30 minutes — can help lower cortisol levels, the hormone linked to stress. By calming the nervous system, a nap can promote emotional balance and resilience.
Boosts Mood
Feeling irritable or emotionally drained? A brief nap can increase serotonin levels in the brain, which enhances mood and helps regulate emotions. Studies have shown that even short naps can improve overall feelings of happiness and reduce symptoms of depression.
Improves Cognitive Function
Mental fatigue often leads to poor decision-making, forgetfulness, and trouble concentrating. Naps help restore alertness, enhance memory, and sharpen thinking — making them a valuable tool for those struggling with brain fog due to stress, anxiety, or depression.
Supports Emotional Regulation
Lack of sleep can make it harder to manage emotions. Napping, especially when used to supplement nighttime rest, helps the brain better process emotional information, reducing emotional reactivity and improving self-control.
How Long Should You Nap?
That depends on a number of factors, but most people nap for about an average of about sixty minutes. However, as American’s age, the nap time becomes shorter. Those 55 and older generally decrease their ‘nap” time by 50%.
- 10–20 minutes: Ideal for a quick mental boost without grogginess.
- 30–60 minutes: May benefit memory and learning but can cause sleep inertia (feeling groggy).
- 90 minutes: Allows for a full sleep cycle, improving creativity and emotional processing.
Best Practices for Mental Health Napping
- Nap earlier in the day (before 3 p.m.) to avoid disrupting nighttime sleep.
- Find a quiet, comfortable space to rest.
- Limit Smartphone use beforehand to allow the mind to unwind.
- Don’t rely solely on naps — they should complement, not replace, adequate nighttime sleep.
When Napping Might Not Help
While naps offer many mental health benefits, they aren’t a cure-all. If you’re experiencing chronic fatigue, insomnia, or ongoing emotional distress, napping may not be enough. In such cases, it’s important to consult a healthcare provider or mental health professional.
Napping can be a simple, accessible way to support mental well-being. Whether you’re battling stress, emotional burnout, or just need to reset your day, a short nap might be just what your brain needs to recharge.
About Celadon Recovery
Celadon is comprehensive addiction and mental health treatment center located along the shores of the Caloosahatchee River in Fort Myers, Florida. With a full-continuum of care including detox, residential, and outpatient programs, we are committed to quality substance use and co-occurring disorder care. Call us today at 239-266-2141.
