Q Does taking a nap make it harder to sleep at night?
A A late nap of more than 30 minutes (after 3 p.m.) can lower sleep pressure and interfere with nighttime sleep.
Detailed Answer
Sleep pressure rises as adenosine accumulates the longer you stay awake. A nap partially clears this adenosine, reducing the drive for nighttime sleep. A power nap of under 20 minutes between 1 and 2 p.m. can help cognitive function, but studies show that a nap of 30 minutes or more after 3 p.m. delays nighttime sleep onset by an average of 45 minutes.
Korean Medicine Clinic Perspective
At Dongjedang, rather than banning naps outright, we emphasize regulating their amount. For patients of the Dual Deficiency of Heart and Spleen type who are extremely tired during the day, a short 15–20 minute rest can actually tonify the Heart and Spleen (simbi) and improve nighttime sleep quality. Keeping your wake-up time the same every day is key to stabilizing the circadian rhythm.
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