Avoid Late Naps

Quick Win

Long, late-in-the-day naps can disrupt sleep at night. These steps can help you stay awake until bedtime.

Try This Today

• Avoid triggers. Don’t park yourself in front of the TV or lie down on the couch to read in the late afternoon or evening if you tend to doze off. 
• Engage your body, mind or both. A short walk outside can be energizing but not overstimulating; add a podcast or audiobook to awaken your mind, too. Doing a puzzle or playing cards with your spouse or a friend can help you stay awake. 
• Reschedule your nap. Short daytime naps may help restore energy. If you enjoy napping, consider planning for an early afternoon snooze for 30 minutes or less. 

Why

There’s conflicting research on the health effects of napping, and it may be that the devil’s in the details, with time of day, nap length, age and a person’s health status coming into play. According to “The Brain-Sleep Connection,” a 2016 report from the Global Council on Brain Health, short naps in the early afternoon aren’t likely to lead to sleep problems, but long, late naps should be avoided as they may make it harder to fall asleep and stay asleep.