Should Adults Nap? A Sleep Therapist’s Perspective

As a psychologist specializing in cognitive behavioral therapy for insomnia (CBT-I), I greatly value  the work of academics that offer practical advice coming from research findings—especially when it's related to sleep. That’s why I admire Emily Oster’s work in breaking down complex data into actionable tips for parents. However, I couldn’t help but notice a significant oversight in her recent article on whether adults should nap.

The article concludes with this suggestion: “The optimal napping setup is: drink a coffee at 2 p.m. and set your alarm for 15 minutes.” But...

While this may sound appealing, it can actually backfire for individuals who struggle with insomnia!

Why Napping and Afternoon Coffee Can Worsen Insomnia

For people with insomnia—difficulty falling asleep, staying asleep, or waking up too early—napping during the day and consuming caffeine in the afternoon can disrupt the sleep cycle further. Both habits can:

• Reduce your sleep drive: Naps can take the edge off the natural “sleep pressure” that builds throughout the day, making it harder to fall asleep at night.
  
• Interfere with circadian rhythms: Even a brief nap can confuse your body’s internal clock, leading to fragmented or delayed nighttime sleep.
  
• Prolong wakefulness: Caffeine, especially consumed later in the day, can linger in your system for hours, making it harder to unwind and fall asleep.
  
  

Evidence-Based Alternatives for Insomnia

If you’re someone who struggles with sleep issues, the best advice is to skip the naps and limit caffeine to the morning hours. Instead, consider consulting a trained clinician for an evaluation. Evidence-based treatments like CBT-I can help you:

• Reframe unhelpful thoughts about sleep
  
• Establish consistent sleep-wake schedules
  
  
• Learn relaxation techniques that promote restfulness
  
  

The Takeaway

While napping with a side of coffee might work for some, it’s not a one-size-fits-all solution. If insomnia is affecting your quality of life, know that there are effective strategies—backed by science—that can help improve your nights and feel more rested during the day.

Looking for help? Schedule a consultation to learn if CBT-I can work for you.