I just woke up from a lovely little nap, a rare event for me – so it feels like an appropriate time to take up the topic of napping. Such a controversial little topic! Many folks are diehard nap fans, while others claim they destroy healthy sleep or cause other problems. According to Ayurveda, as is so often the case, it depends.

For the sake of this conversation, we will consider napping to be any daytime sleep for a shorter period of time than one typically sleeps at night. To determine if napping is a good idea or not, we must consider the individual and the circumstances. 

As a general rule, however, Ayurveda holds that daytime sleep is not usually advised. If we are feeling tired or drowsy, we might check to see if we are hungry, thirsty, or needing  a breath of fresh air. Addressing those needs, or taking a brisk walk outside may be enough to restore alertness. 

For the average person, napping during the day increases Kapha dosha in the system. It increases fluid production internally and leads to heaviness. Therefore, if one is currently struggling with Kapha symptoms, napping would definitely not be advised as it could increase those same symptoms. This includes such conditions as sinus congestion, productive cough, indigestion from overeating, edema/water retention, diabetes, and depression. In such people, it would be advised to avoid napping and to instead take a walk or engage in some activity to help increase energy. (It would be important to treat the underlying condition too.)

Another time when napping is typically contraindicated is after eating a meal. Effective digestion requires being awake, and sleeping after a meal will slow down digestion, likely leading to more excess Kapha.

On the other hand, if someone is struggling with a Vata condition including excess dryness, then napping may be helpful when experiencing extreme tiredness. For example, if one is exhausted from physical exertion, manual labor, emaciation or lack of food, deep anxiety, or convalescing from illness, or if one is elderly, then a nap can be restorative. In such cases, a brief nap, say 20 minutes to an hour, is optimal. Longer naps can interfere with night-time sleep.

Another situation when napping is beneficial is when someone has missed sleep from the night before due to insomnia or some unusual activity. In those cases, it is advised to nap for half as long as the amount of sleep you missed. For example, if you usually sleep until 6 am but had to wake up at 4am to travel, then you missed 2 hours of sleep. Consequently, a 1-hour nap later that day could be helpful. If you were awake from 2-3am before falling back asleep again, then a 30-minute nap that afternoon may help.

Another consideration is the season. According to Ayurveda, summer is the season when the body is the weakest. Dry summer conditions can aggravate Vata dosha, and the shorter summer nights may mean less sleep, aggravating Vata more. Consequently, a brief nap on a summer afternoon when feeling tired can lubricate the system internally and restore balance. 

One final note – if you determine the conditions are such that you would benefit from a nap, the ancient texts advise napping in a seated or lounging  posture rather than lying down. So if you do decide to nap, get comfy in an easy chair with your head supported. You will awaken feeling restored and alert.