5 Reasons Why You Should Take a Nap Every Day

I am a habitual nap-taker. I take one almost every day and have for years. I used to feel a little guilty about it—like I was slacking off or something. Then Sam Moore, my predecessor at Thomas Nelson, admitted to me he too was a napper.

A Businessman Taking a Power Nap -Photo courtesy of ©iStockphoto.com/sturti, Image #5552350

Photo courtesy of ©iStockphoto.com/sturti

“Every day after lunch, I lie down on the sofa in my office,” he recounted. “I hold my car keys in my right hand and let my hand hang toward the floor. When the car keys fall out of my hand, I know I’m done.” (Evidently, the famous artist Salvador Dali had a similar practice.)

Napping Celebrities

Then I discovered many other successful people who were nappers:

  • Leonardo da Vinci took multiple naps a day and slept less at night.
  • The French Emperor Napoleon was not shy about taking naps. He indulged daily.
  • Though Thomas Edison was embarrassed about his napping habit, he also practiced his ritual daily.
  • Eleanor Roosevelt, the wife of President Franklin D. Roosevelt, used to boost her energy by napping before speaking engagements.
  • Gene Autry, “the Singing Cowboy,” routinely took naps in his dressing room between performances.
  • President John F. Kennedy ate his lunch in bed and then settled in for a nap—every day!
  • Oil industrialist and philanthropist John D. Rockefeller napped every afternoon in his office.
  • Winston Churchill’s afternoon nap was a non-negotiable. He believed it helped him get twice as much done each day.
  • President Lyndon B. Johnson took a nap every afternoon at 3:30 p.m. in order to break his day up into “two shifts.”
  • Though criticized for it, President Ronald Reagan famously took naps as well.

Could these successful leaders know something you don’t?

Napping Benefits

I suggest you seriously consider taking a daily nap for the following five reasons:

  1. A nap restores alertness. The National Sleep Foundation recommends a short nap of 20–30 minutes “for improved alertness and performance without leaving you feeling groggy or interfering with nighttime sleep.”
  2. A nap prevents burnout. In our always-on culture, we go, go, go. However, we were not meant to race without rest. Doing so leads to stress, frustration, and burnout. Taking a nap is like a system reboot. It relieves stress and gives you a fresh start.
  3. A nap heightens sensory perception. According to Dr. Sandra C. Mednick, author of Take a Nap, Change Your Life, napping can restore the sensitivity of sight, hearing, and taste. Napping also improves your creativity by relaxing your mind and allowing new associations to form in it.
  4. A nap reduces the risk of heart disease. Did you know those who take a midday siesta at least three times a week are 37 percent less likely to die of heart disease? Working men are 64 percent less likely! It’s true, according to a 2007 study published in the Archives of Internal Medicine. Dimitrios Trichopoulos, of the Harvard School of Public Health in Boston, who led the study said, “Taking a nap could turn out to be an important weapon in the fight against coronary mortality.”
  5. A nap makes you more productive. Numerous medical studies have shown workers becoming increasingly unproductive as the day wears on. But a 2002 Harvard University study demonstrated a 30-minute nap boosted the performance of workers, returning their productivity to beginning-of-the-day levels.

Napping Tips

I typically take a 20-minute right after lunch. If I can’t do it then, I try to squeeze it in before 4:00 p.m.

While working in a motor shop in college, I would eat lunch in my car and then lie down in the back seat. When I was CEO at Thomas Nelson, I napped in a “zero gravity chair” that reclined to a horizontal position. Since I now work from my home, I retreat to my bedroom and lie down in my bed.

Here are a few practices I have found helpful.

  1. Be consistent. Try to nap at the same time every day. This helps stabilize your circadian rhythms and maximize the benefits.
  2. Keep it short. Avoid “sleep inertia,” that feeling of grogginess and disorientation that can come from awakening from a deep sleep. Long naps can also negatively impact nighttime sleep. I recommend 20–30 minutes. Set an alarm on your phone to avoid oversleeping.
  3. Turn off the lights. Light acts as a cue for our bodies. Darkness communicates it is time to shut down—or go into standby mode. If you can’t turn off the lights, use a simple eye mask. I bought mine at Walgreens. Turn the lights back up to full brightness when you wake up.
  4. Use a blanket. When you sleep, your metabolism falls, your breathing rate slows, and your body temperature drops slightly. Though not imperative, you will usually be more comfortable if you use a light blanket when you nap.
  5. Be discreet. Getting caught napping at your desk is not a good way to earn respect. In some old-school environments, it might even get you fired! But most people get an hour for lunch. Eat in half that time and then go snooze in your car, an unused conference room, or even a closet.

Finally, shift your own thinking about naps. People who take them are not lazy. They might just be the smartest, most productive people you know.

Question: Are you a napper? Why or why not? You can leave a comment by clicking here.
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  • ConnieBennett

    I love this! Wow — those are a lot of impressive, famous nappers! These studies are great, too. Think I’ll go take a nap shortly. What I’d like to know, though, is at your recent fabulous Launch conference, did you slip away and take naps?!

    • http://michaelhyatt.com/ Michael Hyatt

      Ugh. Unfortunately, I didn’t. But I took one yesterday and today!

  • Rosanne

    I just thought I was a low energy person but I take a 20-30 minute nap most days. I always get way more done after my nap than I would if I had tried to power through my energy slump after lunch!

  • SANDY

    YES,I AM A NAPPER.I TAKE AFTER NOON NAP SINCE MY CHILDHOOD.I TAKE NAP ON MY RECLINING CHAIR, THIS WILL ENERGISE ME.GIVE ME ENERGY TO WORK MORE.

  • cindy

    im not a napper, but I will be doing this starting tomorrow. though it’s hard though since i sleep in during the weekend, and i know it’s best when you go to sleep and wake up around the same time during weekends and weekdays ……

  • Malcolm

    I grew up in England, and in the school I went to it was understood that the masters were not to be disturbed during their afternoon nap. This convinced me that the nap was one of the privileges of being an educated person. Unsurprisingly I now enjoy that privilege myself, and as a Physician recommend it to others. That’s enough writing for now…time for my nap!

  • Bryan

    Prophet Mohammed PBUH too, Sir. He was a napper.

  • http://mysilpada.com/ruby.brewer-watkins Ruby B

    I love this article… I have been taking naps during the middle of the day and I felt so guilty! But after reading this article, I don’t feel as bad :)

  • Michael leng

    Yes, so do I. After my lunch time, I usually take a nap for around 15 min everyday. It makes me fresh.
    Love it.

  • Courtney Brooks

    I’m a 21 year old female and I find myself taking a nap around 4 or 5 a clock in the afternoon. Not really sure why this is happening, I mean I’m young I should be full of energy, but I’m just not and quite frankly the thought of doing anything that I don’t absolutely have to that would make me leave my room isn’t entertaining to me. Maybe something else is wrong? I’m not sure.

    • esarbee

      Have you thought of going to see a doctor just to check your blood, sugar and your iron levels? That may be affecting your tiredness. Also staying in one place with out moving around makes one tired. Allow a bit of fresh air into your room. If you get the afternoon sun in your window, the warmth from the sun, without fresh air in the room can cause drowsiness. Remember that having naps is a good thing for your mind. Have a good day.

  • daisy

    Napping is my favorite pastime! Ahhh…. just found your topic on napping by way of Modern Mrs. Darcy… by way of She Reads.org. My sister and I are always sending each other notes or pic of references to support our thoughts that naps will improve the world.

  • Donna L. Woods-Clements

    No more guilt!

  • Andrew Jones

    Hi Michael,
    I would love to be able to take these 20 to 30 minute naps but here is where I struggle:

    It takes longer than 20 minutes just to slow my brain down, if I set an alarm for 30 mins I have only just about closed my eyes.

    At about the 30 minute mark I would fall asleep for maybe an hour or even 2 and then feel much worse for it, like waking in the morning after a terribly restless nights sleep.

    How could I train my body to take these ” power naps” ?

    I appreciate all your posts and podcasts and have just joined your subscribers list. Thank you.

    Andrew Jones.
    North Wales. UK.