The good news? Keeping naps short dramatically reduces this risk. Another trick is to **expose yourself to light** or move your body gently after waking to help your brain transition back to alertness.
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### **Timing Matters More Than You Think**
Even the perfect nap can backfire if it’s taken at the wrong time.
Sleep specialists recommend napping **before 3:00 p.m.**, ideally in the early-to-mid afternoon. Naps taken too late can reduce your sleep drive—the natural pressure that helps you fall asleep at night.
If you struggle with insomnia or difficulty falling asleep, late naps may be quietly sabotaging your bedtime routine.
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### **Napping and Heart Health: A Complicated Relationship**
Here’s where things get nuanced. Some large population studies have found links between **long, frequent naps** and increased risks of heart disease or mortality. This has caused confusion and concern.
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