Is Power Napping Healty?

We’ve all been there: that mid-afternoon slump. Your energy dips, your focus fades, and all you want is to close your eyes for a moment. A nap sounds tempting, but is it actually a smart idea? Or does it sabotage your sleep at night?

Just like with nutrition, the advice is all over the place. Some people swear by a daily siesta, while others claim it throws off your body clock. So… what’s the truth?

At Plants for Health, we get that all this conflicting advice is exhausting—literally. That’s why we’re diving into the science behind the power nap. What does the research say? And more importantly: what actually works in real life?

Why do we feel so tired mid-afternoon?
Did you know your lunch can influence how you feel later in the day? A meal high in refined carbs, think white bread, pasta, or white rice, can cause a rapid spike in your blood sugar. That’s often followed by a crash, and that drop in blood sugar can amplify feelings of fatigue.

Want to minimize the crash? Here’s what helps:

• Choose whole grains instead of white ones: think whole grain bread, quinoa, whole wheat couscous, or sweet potatoes;
• Eat plenty of fiber: load your plate with veggies, fruits, legumes, nuts, seeds, and whole grains;
• Add a plant-based protein source to your meals, like beans, peas, lentils, tofu, tempeh, or unsweetened soy yogurt.

That said, even after a healthy lunch, you might still feel tired. And that’s because the afternoon dip isn’t just about food—it’s also biological.

Our energy levels throughout the day are influenced by when we wake up and our internal biological clock (aka the circadian rhythm). For most people, there’s a natural dip in alertness and performance during the early afternoon—even if they skip lunch altogether. This phenomenon is seen around the world and may have evolved to help us rest during the hottest part of the day (hello, siesta!). In fact, even in lab settings where people don’t know what time it is, the post-lunch dip still occurs (1).

Underlying this may be a natural 12-hour rhythm in body temperature and performance, leading to a predictable drop in the early afternoon. So yes, a poor lunch can make it worse, but that sleepy feeling? It’s built into your system (1).

So what can you do about it?
When we hit that midday wall, most of us instinctively reach for a sugary snack, an energy drink, or a third cup of coffee. And while those give a temporary boost, they often come with a crash—plus, caffeine late in the day can seriously disrupt your sleep (see also: “What Is the Effect of Caffeine on Sleep?”).

A short power nap is a far better option. Done right, power napping is healthy and effective. Just don’t nap too late in the day (ideally before 3:00 PM), and keep it short—15 to 20 minutes is the sweet spot.

Why so short? Throughout the day, your body builds up something called “sleep pressure,” thanks to a chemical called adenosine. That pressure helps you fall asleep at night. A long or late nap can lower that pressure, and that can mess with your nighttime sleep.

But a well-timed power nap? That’s like a brain reset. Your internal clock stays on track, you feel more alert, and your focus improves. If you’re able to rest your eyes for a few minutes in the afternoon, it’s one of the smartest (and most natural) ways to recharge.

Picture this…
It’s the middle of the afternoon. Instead of slumping behind your screen or reaching for another coffee, you listen to your body. You close your eyes. Fifteen minutes later, you’re clear-headed, calm, and ready to get back to work. No crash, no caffeine jitters, no restless night.

You know what works for your body. You feel confident in the choices you make. No more second-guessing, no more confusion—just clarity backed by science.

At Plants for Health, we’re here to help you cut through the noise. So you can build a lifestyle that fits you—one step at a time.

Want expert guidance you can trust?
Our science-based lifestyle program, Plants for Health, gives you the tools, knowledge, and support you need to feel your best—every single day. Learn more about Plants for Health here.