Napping has long been viewed as a luxury or a habit reserved for the lazy, but recent research suggests that naps can actually be a powerful tool for improving mental health! In our busy, often sleep-deprived world, short naps have become an easy, accessible way to combat fatigue and enhance cognitive performance. When used wisely, naps can help boost mood, increase alertness, and provide a mental reset, making it easier to stay focused and tackle tasks with greater efficiency. Far from being a sign of laziness, taking time for a nap can be an essential practice for maintaining mental well-being in a demanding world.
The benefits of napping go beyond just feeling more awake. Regular naps can reduce stress, improve memory, and even lower the risk of developing anxiety or depression. With the rise of burnout and mental exhaustion, taking short breaks throughout the day, such as a quick nap, has been shown to be an effective way to recharge and maintain emotional balance. In this blog, we will explore the science behind napping and how incorporating this simple habit into your routine can have lasting positive effects on your mental health.
Anchor Therapy is a counseling center in Hoboken, NJ with mental health therapists specialized in helping children, teens, adults, couples, and families with anxiety, depression, relationship issues, trauma, life transitions, and more. Anchor Therapy is accepting new clients and is now providing in-person sessions and teletherapy sessions to residents of New Jersey, New York, and Florida.
Do naps ‘clean’ your brain?
Yes, naps can indeed help ‘clean’ your brain, thanks to an internal system known as the glymphatic system. This network functions much like a waste clearance mechanism for the brain, flushing out toxins, metabolic byproducts, and potentially harmful proteins that accumulate during waking hours. Among these substances is beta-amyloid, a protein that, when it builds up excessively, has been strongly linked to the development of Alzheimer’s disease. While this system is most active during deep sleep- typically achieved during longer sleep cycles at night- short naps that reach deep or slow-wave sleep stages can activate some of this cleansing process, offering your brain a mini detox.
In addition to this physical “cleaning,” naps serve an important neurological function by allowing brain cells (neurons) to rest and recalibrate. During prolonged periods of wakefulness, neurons can become less responsive and efficient due to overstimulation. This can lead to mental fatigue, sluggish thinking, and reduced performance. A nap can essentially hit the reset button on your brain by giving these neurons a chance to recover and return to optimal function. This is particularly important for people who engage in demanding cognitive work or who are sleep-deprived as even a short nap can noticeably enhance alertness and processing speed.
Naps also influence the balance of critical brain chemicals like serotonin, dopamine, and norepinephrine- neurotransmitters that play essential roles in mood regulation, stress response, and focus. When you are overtired or under chronic stress, these neurochemical systems can become imbalanced, leading to irritability, anxiety, and poor concentration. Check out our blog “3 Ways to Relieve Sleep Anxiety.”
A well-timed nap helps restore equilibrium, improving not only cognitive function but also emotional regulation. This explains why many people feel not just more awake after a nap, but also calmer and more emotionally stable. For more information, read our blog “How to Regulate Your Emotions.”
Although naps cannot completely replace the benefits of a full night’s sleep, they offer a valuable boost for your brain, especially when you are running on low energy or under mental strain. A short nap- ideally 20 to 30 minutes- can provide some of the brain-cleansing benefits of sleep, enhance memory consolidation, and improve mood and performance. For people who struggle with getting enough rest at night, naps can serve as a powerful supplement to protect mental health and cognitive vitality. When used strategically, napping is not just restful- it is restorative.
Why do I love napping so much?
Loving naps is actually quite common, and there are both psychological and biological reasons behind it. First, napping provides a natural relief from physical and mental fatigue which can feel especially satisfying if you are not getting enough quality sleep at night. During a nap, your brain has a chance to rest, reset, and rebalance neurotransmitters like serotonin and dopamine- chemicals that influence mood, motivation, and pleasure. This chemical shift often leaves you feeling refreshed and emotionally uplifted afterward, reinforcing the desire to nap again. In a way, your brain begins to associate napping with comfort, relaxation, and emotional relief which can make the experience feel especially rewarding.
In addition, if you are someone who leads a high-stress lifestyle, naps can offer a psychological escape- a break from overstimulation or constant demands. They create a safe, quiet space where your nervous system can shift from a state of high alert (sympathetic) to rest and repair (parasympathetic) which feels deeply soothing.
Napping can also be tied to individual sleep needs or chronotype; some people naturally experience a drop in alertness in the early afternoon, making them more biologically inclined to benefit from a nap. When your body and mind recognize how good it feels to rest during that dip, it is no wonder you crave it- it is your brain’s way of seeking balance and restoration.
After a nap, you may feel…
Refreshed and recharged
More alert and focused
Improved mood
Physically relaxed
More creative or problem-solving ready
Groggy or disoriented
More energized
Less stressed (Check out our blog “Everything You Need to Know About Stress Management Therapy”)
Improved memory
Do naps make people happier?
Yes, naps can absolutely make people feel happier, and there is both scientific and psychological evidence to support that. One of the key reasons is that naps help regulate the brain’s neurochemistry, particularly the production and balance of mood-related neurotransmitters like serotonin and dopamine. When you are sleep-deprived or mentally exhausted, these chemicals can become depleted, leading to irritability, anxiety, and low mood. A nap gives the brain a chance to rest and replenish which can result in a noticeable emotional lift afterward. This is why many people feel calmer, more optimistic, and emotionally balanced after a short nap, even one as brief as 20 minutes.
Naps also reduce the body's stress response by shifting the nervous system into a parasympathetic state which promotes relaxation, lowers cortisol levels, and gives the mind a chance to decompress. This is particularly beneficial for people dealing with daily stress or mental fatigue. By interrupting the cycle of constant stimulation and pressure, a nap offers a psychological “pause” that helps reset emotional responses. After a nap, people often feel better equipped to handle challenges, more patient in their interactions, and less overwhelmed by tasks that previously felt unmanageable. This improved emotional regulation directly contributes to greater day-to-day happiness.
In addition, consistent napping can lead to long-term improvements in mood and overall well-being, especially when used to supplement poor nighttime sleep. Studies have shown that regular nappers often report lower levels of stress and greater satisfaction with their daily lives. The anticipation of a nap itself can even be a mood booster- knowing you will have time to rest and reset gives your brain a sense of relief and comfort. Ultimately, by helping to regulate emotions, restore energy, and reduce stress, naps serve as a powerful and natural way to enhance mental wellness and increase happiness.
Do naps help with burnout?
Yes, naps can be a valuable tool in managing and recovering from burnout, especially when used strategically as part of a broader self-care routine. To learn more, our blog “The 8 Forms of Self-Care and How You Can Practice Them” is a must-read.
Burnout, often caused by chronic stress and prolonged overexertion- especially in work or caregiving roles- leaves individuals feeling emotionally drained, physically exhausted, and mentally foggy. Check out our blogs “What You Need to Know About Work-Related Anxiety” and “How to Cope with Aging Parents.”
One of the most immediate symptoms of burnout is overwhelming fatigue, and a well-timed nap can offer quick relief. A short nap of 20–30 minutes helps restore alertness and improve concentration, providing a mental reset that allows for greater clarity and focus even in the midst of high demands.
Biologically, naps help counteract the physical effects of stress on the body. When you are burned out, your body tends to operate in a state of heightened arousal, driven by the sympathetic nervous system, often known as "fight or flight" mode. This state elevates cortisol (the stress hormone), increases heart rate, and can keep you mentally on edge. Napping activates the parasympathetic nervous system, which slows the heart rate, lowers cortisol levels, and encourages relaxation and recovery. Even a brief nap can signal to your body that it is safe to let go of tension which helps prevent further physical wear and tear caused by chronic stress. Check out our blog “7 Stress Management Tools From A Licensed Therapist.”
Emotionally, naps can help regulate mood and restore a sense of balance. Burnout often leads to irritability, sadness, detachment, or emotional numbness- all of which can be intensified by sleep deprivation and mental fatigue. During a nap, your brain gets a chance to reset its emotional circuits, particularly in areas responsible for regulating mood, such as the amygdala and prefrontal cortex. This reset can lead to improved patience, emotional resilience, and a greater sense of calm when facing the remainder of the day. For many people dealing with burnout, this emotional benefit is just as important as the physical relief a nap provides.
That said, while naps can offer short-term relief from burnout symptoms, they are not a standalone solution. Chronic burnout often requires deeper lifestyle changes, such as setting firmer boundaries, reducing workload, taking time off, improving nighttime sleep, or seeking the help of a burnout counselor at Anchor Therapy. Check out our blog “3 Ways to Achieve Work-Life Balance.”
Still, incorporating naps into your daily or weekly routine can be a simple and effective way to replenish energy, regulate emotions, and reduce the toll that ongoing stress takes on your mind and body. When used wisely, napping becomes not a sign of laziness, but a practical, science-backed strategy for healing and resilience.
Is it normal to need naps as you get older?
Yes, it is completely normal to need naps more often as you get older. As we age, changes in our sleep patterns naturally occur- many older adults find it harder to stay asleep throughout the night or experience lighter, more fragmented sleep. This decrease in sleep quality can leave people feeling less rested during the day which increases the need for a midday nap to restore energy and alertness. Read our blog “What Is The Main Cause of Insomnia?”.
Additionally, older adults may have shifts in their circadian rhythms, leading to earlier bedtimes and wake times, and sometimes resulting in mid-afternoon dips in energy that make napping feel especially necessary.
Napping in older adulthood can also be beneficial for supporting memory, mood, and cognitive function. Studies have shown that short, regular naps can help counteract some of the natural mental fatigue that comes with aging and may even support brain health over time. However, it is important to keep naps brief- generally 20 to 30 minutes- to avoid grogginess and disruption of nighttime sleep. While increased napping can be a normal part of aging, excessive daytime sleepiness may sometimes signal an underlying health issue, such as sleep apnea or a medication side effect, so it is worth discussing with a doctor if it becomes frequent or extreme.
Is napping a coping mechanism?
Yes, napping can function as a coping mechanism, especially during times of emotional stress, mental fatigue, or physical exhaustion. When dealing with chronic stress or difficult emotions, naps provide a temporary escape, allowing the brain and body to reset. During sleep, the body shifts from a heightened state of alertness to relaxation, lowering cortisol levels and promoting calm. This helps individuals manage overwhelming feelings, offering short-term emotional relief. In some cases, naps also serve as a form of self-soothing, where people use sleep to temporarily disconnect from emotional or psychological strain.
However, when napping becomes excessive or habitual, it may indicate avoidance or a maladaptive coping strategy, particularly for people with depression or anxiety. In these cases, naps might be used to escape negative feelings rather than confront them. While a brief nap can offer restorative benefits, using sleep as a way to avoid emotions or responsibilities can create a cycle of avoidance, making it important to address underlying issues for healthier long-term coping. When used mindfully, naps can be a helpful tool for emotional regulation, but balance is key to prevent it from becoming a way to escape difficult feelings rather than process them.
In conclusion, naps can be a powerful tool for supporting mental health when used mindfully. They offer a quick and effective way to restore energy, reduce stress, improve mood, and enhance cognitive function. Whether you are looking to combat fatigue, boost creativity, or simply take a mental break from a hectic day, a well-timed nap can provide a much-needed reset. However, it is important to maintain a healthy balance and avoid using naps as an escape from deeper emotional issues. When incorporated into a well-rounded self-care routine, naps can play a key role in boosting mental well-being and promoting a more balanced, focused lifestyle.
Victoria Scala
is the Social Media Manager, Intake Coordinator, and Community Engagement Director at Anchor Therapy in Hoboken, New Jersey. She is a graduate of the Honors College of Rutgers University-Newark and is currently studying Clinical Mental Health Counseling at the graduate level. In her roles, Victoria is committed to managing the office’s social media/community presence and prioritizing clients' needs.
IF YOU’RE LOOKING FOR HELP FROM A PROFESSIONAL COUNSELOR TO ASSIST YOU IN MAKING POSITIVE CHANGES IN YOUR LIFE, CONTACT US
WORKING WITH US IS EASY
Fill out the contact form below.
Our intake coordinator will get back to you with more information on how we can help and to schedule an appointment. We will set you up with an experienced licensed therapist who specializes in what you're seeking help with and who understands your needs.
You’ll rest easy tonight knowing you made the first step to improve your life.
