With 71% of UK adults sleeping fewer than seven hours a night, and a further 14% under five, it’s no surprise that naps are becoming a regular coping strategy for a nation running low on sleep, says Hillarys sleep expert Tom Coleman.
Almost two-thirds of UK adults (63%) have napped at least once in the past month, as many turn to short bursts of daytime rest to combat tiredness, poor concentration and low energy levels. What’s more, seven per cent nap every day, while 14% more than once a week. How long they snooze for varies: most are short and sweet: over half of adults (52%) sleep for no more than 20 minutes during the day. Longer naps – between 41–60 minutes – are less common, while only one in 17 adults nap for one to two hours.
Want to make sure that midday or afternoon nap is the best it can be, to boost energy, improve focus, and enhance your mood? The key is timing, duration, and the right environment.
Keep it short and sweet
“Power naps of 10–20 minutes are ideal,” says Tom, “allowing your body to rest without entering deep sleep, which can cause sleep inertia – that groggy feeling you sometimes get after longer naps. By keeping it to this timeframe can restore energy, sharpen concentration, and improve your mood.”
Time your nap wisely
“The ideal nap window is early afternoon, between 1pm and 3pm, when your body’s energy naturally dips. Napping too late in the day can delay your internal clock, making it harder to fall asleep at night and potentially disrupting your overall sleep routine.”
Create the perfect environment
“Darkness, quiet, and a comfortable temperature are essential. Light and noise can prevent your body from fully relaxing and reduce the benefits of your rest. Blackout blinds, an eye mask, or even turning off electronic distractions, can help you fall asleep faster and wake up refreshed.”
Pair with routine
“Short daytime naps work best alongside a regular nighttime sleep schedule. Consistency helps regulate your body clock, ensuring that naps enhance overall energy and cognitive function rather than disrupt it.” Happy snoozing!
