Doctor and psychologist Nuria Rure has recommended that daytime naps should last no longer than 30 minutes to maintain health and prevent nighttime sleep disruption, speaking on the Zenvibes podcast reported by Spanish publication El Confidencial.
Rure, who is a strong advocate for daytime resting, emphasized that individuals must lie down for a nap before 4 p.m. She explained that a brief nap taken early in the afternoon refreshes the mind, helps a person disconnect from work tasks, and ensures they feel more rested by evening, making it easier to fall asleep at night.
Risks of late afternoon rest
Rure said that going to sleep at 4 p.m. and waking up at 6 p.m. leaves people waking up with the sensation of a severe hangover. She warned that long daytime naps negatively impact nighttime rest and overall physical health.
In sleep physiology, the hangover sensation following prolonged daytime rest is known as sleep inertia, a state of grogginess and reduced mental sharpness that occurs when a person wakes abruptly from deep, slow-wave sleep. Keeping a nap under 30 minutes prevents the brain from entering these deeper sleep stages, making awakening smoother. Resting late in the afternoon also reduces homeostatic sleep pressure, the biological drive for sleep that accumulates during waking hours, which can disrupt natural circadian rhythms and delay nighttime sleep onset.
Factors influencing sleep quality
The guidance follows findings from somnologist Roman Buzunov, who previously detailed the common causes of feeling groggy after completing a full eight hours of sleep. Buzunov identified uncomfortable bedroom conditions as a primary factor that prevents restorative rest.
Somnology, the branch of medicine focused on sleep patterns and disorders such as insomnia and sleep apnea, underscores sleep hygiene as a key component of wellness. Health experts recommend optimizing bedroom environments by maintaining cool temperatures, minimizing ambient light and noise, and following regular sleep schedules. El Confidencial, a digital newspaper headquartered in Madrid, Spain, regularly publishes health coverage examining lifestyle habits, sleep hygiene, and physiological wellness.
