Burnout has become an increasingly common problem in today’s fast-paced, always-on culture. Constant stress, overwhelming workloads, and the pressure to perform can leave both the mind and body exhausted, making it difficult to function at your best. While many people push through fatigue with caffeine or sheer willpower, they often overlook one simple yet powerful tool: napping. Short, intentional naps can offer more than just a quick energy boost- they can help reset the brain, reduce stress hormones, and improve emotional resilience, all of which are key factors in preventing burnout.
But can napping really make a difference when it comes to chronic stress and exhaustion? Research suggests that taking time to rest during the day helps improve mood, increase focus, and lower the risk of mental and physical health problems associated with burnout. In this post, we will explore how strategic napping supports mental health, why it is an essential practice for self-care, and tips on how to incorporate naps into your busy life without disrupting your nighttime sleep.
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.
Is napping good for burnout?
Yes, napping can be an effective tool for managing and even preventing burnout when done correctly. Burnout is a state of physical, emotional, and mental exhaustion caused by prolonged stress, often tied to work, caregiving, or other chronic responsibilities. While naps are not a cure-all, they can offer immediate relief by giving your brain and body a much-needed break, especially when you are running on empty. A short nap can help restore alertness, reduce fatigue, and improve mood- all key factors in protecting against the spiraling effects of burnout.
Scientifically, naps have been shown to lower cortisol levels, the hormone linked to stress. Even a 10- to 30-minute nap can calm your nervous system and reset your emotional state which is especially helpful if you’re feeling irritable, overwhelmed, or mentally drained. Unlike pushing through exhaustion, which only deepens burnout, brief naps can act as a reset button, making it easier to cope with the demands of the day without depleting your mental resources.
Napping also supports cognitive function which is often impaired during burnout. Mental fog, forgetfulness, and poor concentration are common symptoms of burnout, and naps have been found to improve memory consolidation, decision-making, and creative thinking. For people facing high-pressure environments or emotionally taxing roles, regular napping may be a simple yet powerful way to maintain clarity and performance without overextending themselves.
What are signs of burnout?
Chronic physical and emotional exhaustion
Feeling overwhelmed or mentally drained
Difficulty concentrating or staying focused
Increased irritability or mood swings
Detachment or feeling disconnected from work or relationships
Reduced performance or productivity
Loss of motivation or interest in things you once enjoyed
Trouble sleeping or disrupted sleep patterns
Frequent headaches, muscle tension, or stomach issues
Feeling hopeless, helpless, or trapped
Withdrawing from social interactions or isolating yourself
Using food, alcohol, or other substances to cope
Constant self-doubt or feelings of failure
Cynicism or negative outlook, especially toward work or responsibilities
However, the timing and length of naps matter. Napping for too long- especially beyond 30 minutes- can lead to sleep inertia, that groggy feeling after waking, and may disrupt nighttime sleep. This is why short "power naps" are recommended for managing burnout. A nap taken between 1:00 and 3:00 p.m., when the body naturally dips in energy, tends to be most effective and least likely to interfere with your sleep cycle.
What are the burnout-reducing benefits of napping?
Restores mental alertness and focus
Reduces stress and lowers cortisol levels
Improves mood and emotional stability
Helps regulate the nervous system
Replenishes depleted energy reserves
Enhances memory and cognitive function
Supports better decision-making and problem-solving (Read our blog “How Mental Health Counseling Can Help Your Decision Fatigue”)
Reduces irritability and emotional reactivity
Provides a mental break from constant stimulation
Can improve resilience in high-pressure environments
Helps the body recover from physical and emotional fatigue
Prevents accumulation of sleep debt which contributes to burnout
Promotes overall mental clarity and motivation
In summary, napping is not a lazy habit- it is a form of intentional self-care that can support recovery from burnout when used wisely. Check out our blog “The 8 Forms of Self-Care and How You Can Practice Them.”
While it is no substitute for addressing the root causes of chronic stress, such as workload, poor boundaries, or emotional strain, napping can be a valuable part of a broader mental health toolkit. If you are feeling stretched too thin, do not underestimate the power of a well-timed rest to help restore balance and build resilience.
How long to nap if you are exhausted
If you are feeling completely exhausted, a nap can be an effective way to recharge but the length of your nap matters. The ideal nap duration depends on how much time you have and how deeply fatigued you feel. For a quick boost, a 10- to 20-minute "power nap" is often best. This short nap allows you to rest without entering deep sleep, helping you wake up feeling refreshed and more alert, rather than groggy.
If your exhaustion is more intense and you have a bit more time, a 60-minute nap can be helpful. This allows you to enter deeper stages of sleep which can improve memory and emotional processing. However, waking up during deep sleep (also known as slow-wave sleep) can leave you feeling disoriented or groggy, so this type of nap is best timed when you don’t need to jump back into a demanding task right away.
For the most restorative effect, especially after prolonged sleep deprivation, a 90-minute nap is ideal. This gives your body time to complete a full sleep cycle, including light, deep, and REM sleep. It can improve cognitive function, mood, and creativity while minimizing grogginess upon waking. Just be mindful of the time of day you nap as late afternoon naps may interfere with your ability to fall asleep at night which can worsen your exhaustion in the long run.
Is it ok to power nap every day?
Yes, it is absolutely okay to power nap every day, and for many people, it can be a healthy part of a daily routine. A power nap typically lasts 10 to 20 minutes, just enough to refresh your mind without entering deep sleep stages which can cause grogginess. These short naps can boost alertness, improve mood, and enhance concentration- making them especially useful if you're experiencing an afternoon energy slump. Check out our blog “How to Create A Daily Routine.”
Daily power naps can also support long-term mental and physical health, especially when paired with an overall healthy sleep routine at night. Research shows that regular short naps can help reduce stress, lower blood pressure, and improve heart health. For those in high-stress jobs or emotionally demanding roles, a quick nap can act as a daily reset, helping you return to your day more grounded and focused. Read our blog “Everything You Need to Know About Stress Management Therapy.”
However, it is important to nap strategically. Napping too late in the day or for too long can interfere with nighttime sleep, especially for those who struggle with insomnia. If you struggle with insomnia, check out our blog “How CBT Can Help With Your Insomnia” to learn more. To get the most benefit from daily power naps, aim to nap between 1:00 and 3:00 p.m., when your body naturally dips in energy. As long as it does not disrupt your nighttime sleep or become a substitute for chronic sleep deprivation, daily power napping is not just okay- it is a smart self-care habit.
What is the 42% rule for burnout?
The 42% rule for burnout comes from a concept rooted in the importance of adequate rest and recovery to prevent mental and physical exhaustion. It suggests that you should dedicate roughly 42% of your time to rest, recovery, and activities that recharge you. That breaks down to about 10 hours per day spent sleeping, relaxing, engaging in hobbies, connecting with loved ones, or simply being off-task. While it may sound high, this figure reflects the amount of downtime humans may actually need to function sustainably in high-demand environments.
The idea behind the 42% rule is that burnout does not come just from working too hard- it comes from not recovering enough. People often assume that productivity means filling every hour with tasks, but without rest, our mental clarity, emotional regulation, and physical health begin to deteriorate. By intentionally carving out time for rest, even in small daily increments, you reduce the risk of chronic stress building into full-blown burnout. Sleep, power naps, mindful breaks, and digital detoxes all count toward that 42%.
Applying the 42% rule is not always about strict math- it is about shifting your mindset to value recovery as essential, not optional. Whether you are in a high-stress job, managing a household, or balancing multiple roles, consistently making space for rest supports long-term productivity and emotional well-being. In a culture that often glorifies hustle, the 42% rule is a powerful reminder that rest is not a luxury, it is a necessity.
What worsens burnout?
Burnout is not just caused by long hours or heavy workloads- it is often worsened by specific patterns, behaviors, and environments that prevent recovery and add to chronic stress. One major contributor is the lack of boundaries, especially in work or caregiving roles. When people are constantly available, unable to say no, or feel pressured to be "always on," they drain their emotional and mental reserves faster than they can replenish them. Without clear separation between work and rest, burnout escalates quickly.
Another factor that worsens burnout is poor sleep and insufficient rest. Many people push through exhaustion with caffeine or screen time, ignoring the body’s signals for recovery. Over time, sleep deprivation and lack of downtime impair brain function, emotional regulation, and resilience. Without adequate rest, you are more likely to feel overwhelmed, make mistakes, and spiral into feelings of helplessness- hallmarks of deep burnout.
Lack of support, both emotional and practical, also makes burnout more severe. Whether it is a toxic work culture, unsupportive leadership, or feeling isolated in personal life, the absence of validation or understanding can make stress feel unbearable. People experiencing burnout often suffer in silence, believing they have to push through alone. This isolation can deepen feelings of resentment, inadequacy, or hopelessness.
Finally, perfectionism and unrealistic expectations can significantly intensify burnout. Holding yourself to impossible standards or constantly feeling like you are falling short creates chronic internal pressure. Even small mistakes or setbacks can feel like major failures, leading to guilt, anxiety, or self-criticism. Over time, this mental load becomes emotionally unsustainable, and without relief, it accelerates the progression from stress to full-scale burnout. Check out our blog “Is Perfectionism A Coping Skill?”.
What is the 30-60-90 nap rule?
The 30-60-90 nap rule is a practical guideline that helps you choose the ideal nap length based on your goals and how much time you have. Each nap duration- 30, 60, or 90 minutes- offers different benefits and impacts your body and mind in unique ways. Understanding how these nap lengths interact with your sleep cycle can help you avoid grogginess and make the most of your rest time, especially if you are dealing with fatigue, stress, or burnout.
A 30-minute nap is often considered a “power nap.” It allows you to rest during the lighter stages of sleep, providing a boost in alertness, focus, and mood without entering deep sleep. These short naps are ideal if you need a quick recharge and want to avoid sleep inertia- the groggy feeling that comes from waking up in the middle of a deeper sleep stage. They are especially helpful in the early afternoon when natural energy dips occur.
A 60-minute nap gives you enough time to enter slow-wave (deep) sleep which supports memory consolidation and emotional processing. However, because you may wake up before completing a full sleep cycle, you might feel disoriented or sluggish afterward. A 90-minute nap, on the other hand, allows your body to complete a full sleep cycle, including both deep and REM sleep. This longer nap can improve creativity, problem-solving, and emotional resilience while reducing the risk of waking up groggy. Choosing the right nap length depends on your needs- whether it is a quick refresh, mental clarity, or deeper recovery.
If you are feeling overwhelmed, emotionally drained, or simply not like yourself, you do not have to navigate burnout alone. Meeting with one of our experienced burnout counselors at Anchor Therapy can help you identify the root causes of your exhaustion, rebuild healthy boundaries, and create a personalized plan for recovery. Support is available, and healing is possible. Reach out to Anchor Therapy today and take the first step toward feeling like yourself again!
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.
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