Ah, the siesta. Some swear by it. Others fear it’ll leave them groggy and more tired than before. Whether you're a seasoned snoozer or a nap-skeptic, there's no denying that the conversation around napping is heating up… with a few surprising trends popping up too (hello, nappuccino -more on that later).
Let’s take a look at the science of napping, when it can help (and when it might not), and how to make it work for you.
Table of Contents
The Pros of Napping
Naps can be powerful… when done right. A short snooze of 15 minutes can:
Boost alertness
Improve memory and concentration
Lift your mood
Support your immune system
NASA even found that a short nap can improve performance by 34% and alertness by 54%. Not bad for a midday lie-down.
The Cons of Napping
But naps don’t always work. If you:
Nap too late in the day
Sleep longer than 30-40 minutes
Already struggle with falling asleep at night
…you might find napping makes things worse, not better. Longer naps can push you into deep sleep territory, and waking up from that can lead to grogginess (aka sleep inertia). They can also interfere with your natural sleep rhythm, especially if you're already dealing with insomnia or sleep anxiety.
Strategic Napping?
In a recent podcast with brain health expert Sabina Brennan, Davina McCall asked whether napping is actually good for you. Sabina’s answer? Yes... as long as it’s done strategically. She explained:
"When people tell me they feel awful after a nap, I tell them they need to nap for no longer than 15 minutes. If it’s any longer, it needs to be at least 90 minutes. Because if you wake up in between those times, you’ll feel sleep drunk. That’s because a full sleep cycle lasts about 90 minutes, and completing one helps you feel more rested.”
So, it turns out it’s not just if you nap, but how long you nap that makes all the difference.
The Rise of the Nappuccino
If you love a coffee and a nap, this one’s for you.
The “nappuccino” is a clever bio-hack that involves drinking a double espresso right before a quick nap. The idea is that you fall asleep just as the caffeine is starting to kick in… then wake up 15 minutes later with a double hit of energy: one from your snooze and one from your coffee.
It sounds counterintuitive, but it works for some. As long as you don’t try this too late in the day (we say midday should be your coffee curfew), it can be a useful tool if you need to reset after a rough night or prep for a big afternoon meeting.
How to Nap Smarter
If you’re keen to experiment with napping, here are a few strategic tips:
Keep it short - 15 minutes is ideal
Nap before 3pm - to avoid messing with your nighttime sleep
Create a calm environment - dark, cool, and quiet is best
Use Calmee - our calming anxiety & stress support supplement helps lower your heart rate, reduce cortisol and switch your brain off so you can relax more quickly and make the most of your nap
For Better Sleep at Night…
Naps can be great, but nothing beats a good night’s sleep.
If you’re struggling to wind down in the evening or wake up feeling drained, try pairing your nighttime routine with:
Sleepee: our non-drowsy sleep supplement to help you fall (and stay) asleep by boosting your body’s natural melatonin levels
Magnesium Complex: proven to support muscle relaxation, deep sleep, and next-day energy when taken 30 minutes before bed
Calmee: for middle-of-the night wake-ups, Calmee works fast to help you drift back off much quicker
Together, they support restorative, high-quality sleep; the kind that makes a midday nap optional, not essential.
Check out our Dream Team Bundle here.
So, Should You Nap?
If done right, napping can be a brilliant way to boost energy and sharpen your brain during the day - especially if you want to be on your A-game that evening. But it’s not a substitute for deep, regular sleep. With the right tools and timing, you can turn naps, and your sleep routine in general, into a secret weapon for better energy, mood and overall wellbeing.
Want more tips like this? Follow us on Instagram @extracted.co.uk and for fun and frolics, find us on TikTok @extractedsupplements
The Author: Toni Waterfall-Chapman
Toni is the co-founder of Extracted, where her journey into supplements began with a personal battle with insomnia. A copywriter by trade with a degree in English Language, she’s passionate about health, nutrition and helping people feel like the best version of themselves - naturally.
Frequently Asked Questions
How long does it take for Calmee to work?
The soothing effects of Calmee usually work within 30 minutes and the effects of Calmee can last between 4 and 6 hours.
How long does it take to see the effects of Sleepee?
Sleepee® has a cumulative effect on the body's melatonin levels and whilst some people will feel some initial sleep improvements from the very first night, with others it can take a little longer, depending on the severity of your insomnia.
Your sleep will gradually improve over weeks and months but it is key to take Sleepee® consistently every night to notice the real benefits to your sleep patterns.
After 8 weeks, the average time it takes to fall asleep reduces by up to 60%, and users wake up one third more refreshed. After 3-6 months your “new normal” settles in and you’ll look forward to a great sleep, night after night.
Can children take Sleepee & Calmee?
Although Sleepee and Calmee aren't designed specifically for children, and we wouldn't typically recommend it for children under 12, the ingredients in our supplements are 100% natural and may be suitable in lower dosages of one capsule instead of two for older children over 12. However, we are unable to give out concrete medical advice, so if you're unsure please speak to your healthcare adviser.
Can you take Magnesium if you are pregnant or breastfeeding?
Yes, magnesium is generally considered safe and beneficial during pregnancy and breastfeeding. It can help support muscle function, reduce cramps, and promote relaxation. However, we always recommend checking with your healthcare professional before starting any new supplement during this time.
Note: This article is for informational purposes only and is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.
