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Named after our sleepy feline friends, cat naps are the ultimate midday pick-me-up, renowned for their ability to refresh your mind and body when the day starts to drag. Whether you're battling an afternoon slump or just need a quick energy boost, a well-timed nap could be the secret to feeling more alert and productive.
7 Min Read | By Georgia Beech
Last Modified 24 March 2025 First Added 22 September 2023
Sometimes, a little daytime snooze feels like the most natural thing in the world—just like your furry companion curling up in a warm spot. But do these short bursts of sleep actually help you feel more rested, or do they just leave you groggier? Let’s explore how to master the art of cat napping and unlock its surprising benefits.
Cat naps are brief bursts of sleep, usually taken in the afternoon when you need a little pick-me-up. These short naps, typically lasting between 15 and 30 minutes, can boost your energy and mental clarity without leaving you groggy. Unlike longer naps, cat naps prevent you from entering deep sleep, helping you wake up feeling more alert and recharged.
On average, cat naps last between 15 and 30 minutes—the ideal duration for recharging without leaving you feeling sluggish or drowsy afterwards. Dr Gardner, Director of the Sleep and Health Research Program at the University of Arizona, states: ‘A power nap, between 15 and 45 minutes, can improve memory and reduce fatigue for the rest of the day. If you’re otherwise well-rested, that kind of nap can actually boost performance pretty well.’
However, it’s worth noting that sleeping for more than 30 minutes may lead to grogginess.
Although it’s difficult to pinpoint exactly when the term cat nap was first used, evidence suggests it was commonly said throughout the 1800s. In 1859, it officially became recognised as a verb.
As you might have guessed, the term cat nap reflects the brief rests our feline friends indulge in. Humans have long been fascinated by cats’ unique sleep patterns—napping in short bursts to recharge before their next pounce.
A cat nap is perfect for those seeking a quick midday rest to recharge the brain, relax, and feel rejuvenated. This type of nap is ideal for unwinding and taking a breather from a busy day. Cat naps are often more flexible and less time-restricted.
On the other hand, a power nap is more like a full reset for the mind and body. It is shorter than a cat nap, typically lasting 10–20 minutes. Because of its shorter duration, you are less likely to wake up feeling sluggish. The brain only enters deep sleep with rapid eye movement (REM) after 20 minutes, making power naps an effective way to refresh without disrupting your sleep cycle.
Taking a cat nap can be a healthy habit for the body and the mind. These brief rests can help prevent daytime fatigue and make you more alert. Furthermore, research suggests that sleep can improve your risk of common diseases.
Throughout the 1980s and 1990s, NASA conducted a study to determine whether pilots would benefit from napping during the day. The pilots were divided into two groups: one group slept, and the others stayed awake. The study found that the pilots who slept were more alert during their shifts.
Taking a short nap during the day can have surprising benefits for the mind and body. From improving focus to supporting heart health, here are some key advantages of cat naps.
These quick naps reduce mental fatigue, sharpen attention, and increase alertness by allowing the brain to gather information and recharge. A brief nap can, therefore, boost productivity and mental acuity throughout the day.
Cat naps have the unique capacity to improve mood and foster emotional health. Even a very short amount of sleep can lessen tension, anxiety, and irritation while releasing neurotransmitters that elevate mood. After this mental reset, you feel more upbeat, invigorated, and prepared to face the day’s problems with a positive outlook.
Sleep is crucial for memory enhancement. The brain organises and stores newly learned information during this time, a process called memory consolidation. Even short rest periods are a beneficial technique for enhancing memory and learning capacities because they improve recollection and information retention.
These brief, deliberate breaks help refresh the mind, fight mental weariness, and increase alertness, improving focus and work performance. You may find you return to work after a little nap with increased vigour and clarity, increasing your productivity and efficiency throughout the day.
These little naps can aid in lowering stress levels and blood pressure, two essential aspects of cardiovascular health. Cat naps can be a vital component of a healthy lifestyle that helps prevent heart disease since they encourage relaxation and lessen the stress on the heart.
Evidence shows cat naps lower blood pressure by fostering relaxation and lowering tension. The body’s stress response lessens during these brief rest periods, resulting in a drop in blood pressure. When incorporated into a regular sleep schedule, this short dip in blood pressure can benefit cardiovascular health in general.
Medical director Charlene Gamaldo at the Johns Hopkins Sleep Disorders Centre advises taking a cat nap between 1 pm and 4 pm. Gamaldo says, “Napping at this time of day will provide you with the most bang for your buck.”
Additionally, it’s best to keep the nap as short as possible to prevent grogginess. Sleeping for longer than 30 minutes increases the risk of experiencing sleep inertia, making it harder to wake up feeling refreshed.
To reap the benefits of a daytime snooze, follow these tips:
Verified by Sleep Expert Sammy Margo
"Short naps (10–20 minutes) can boost alertness and energy without disrupting your nighttime sleep. But longer naps or late-afternoon snoozes can throw off your sleep schedule, especially if you already have trouble falling asleep at night. The key is balance—use naps wisely!"
A cat nap does count as sleep, albeit a short one. Rest is categorised into various stages, including deep sleep (slow-wave sleep) and rapid eye movement (REM), both of which are essential for restorative rest.
During a cat nap, the body is most likely to enter the lighter sleep stages, offering brief moments of relaxation. These early sleep phases help improve alertness, but a short nap is too brief to reach the deeper sleep stages, such as REM—an essential phase for overall well-being.
Each culture has its own take on cat naps and how they are embedded into daily routines. The siesta is a well-known tradition in Mediterranean countries such as Spain, where businesses and shops close in the early afternoon so people can rest and recharge.
Meanwhile, the Japanese practice of “inemuri” encourages brief, discreet naps in public settings—not as a sign of laziness but as a demonstration of dedication to hard work.
In Middle Eastern cultures, a post-lunch nap, sometimes referred to as “Qailulah,” is believed to enhance alertness and productivity. While specific customs and terminology may differ, the value of short naps is widely recognised across many cultures.
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