If you’ve ever hit that mid afternoon wall and reached for another coffee, you’re not alone. But what if the solution wasn’t caffeine, but a power nap? Far from being lazy, short intentional naps are backed by science as a way to sharpen thinking, lift mood, and even support your immune system.
For people living with Long Covid or other fatigue related conditions, naps can also be part of a smart pacing strategy if they’re done right.
What Exactly Is a Power Nap?
A power nap is a short burst of daytime rest, usually 10–20 minutes, taken in the early afternoon. Unlike long naps, which can leave you groggy, this “sweet spot” allows you to dip into lighter sleep without falling into deep slow-wave sleep (the culprit behind post-nap fog).
Research shows that short naps can:
- Improve alertness, concentration, and reaction times
- Boost mood and emotional balance
- Strengthen memory and learning
- Reduce feelings of fatigue and brain fog
If you’re truly exhausted, a full 90-minute nap (roughly one sleep cycle) may help recovery, though expect more grogginess when you wake.
Do You Have to Sleep for It to Count?
Not always. Strictly speaking, a nap means you fall asleep. But in real life especially for people with Long Covid, ME/CFS, or insomnia nodding off isn’t always easy. That doesn’t mean rest is wasted.
Simply lying down, closing your eyes, and resting quietly brings benefits. This state, sometimes called quiet wakeful rest, can:
- Lower stress hormones
- Reduce heart rate and blood pressure
- Provide a mental break from constant sensory input
Intriguingly, studies show quiet rest can also help consolidate memories and support learning. Many people find that 10–20 minutes of resting without sleep leaves them calmer and better able to cope.
For those pacing with Long Covid, quiet rest can be helpful. Think of it this way:
- Nap with sleep = battery recharge
- Quiet rest = battery saver mode
Both protect your limited energy reserves.
Do Naps Really Support the Immune System?
Sleep is one of the strongest foundations of immune health. People who regularly sleep less than seven hours are more likely to catch infections.
The exciting news: naps may help to undo some of the disruption caused by poor night sleep. In one study, two short naps after a night of restricted sleep restored stress and immune markers (like interleukin-6 and norepinephrine) towards normal.
While naps aren’t a cure or a substitute for proper sleep, they act as a rescue tool when rest is disrupted.
Power Naps and Long Covid: Finding the Balance
For people with Long Covid, rest is essential. Many experience:
- Poor or broken night time sleep
- Persistent fatigue and brain fog
- Post exertional symptom exacerbation (PESE / PEM)
Naps can help but timing and duration matter.
- Short, early naps may ease fatigue without disrupting night sleep.
- They fit neatly into pacing strategies, helping recovery before PESE develops.
- But too many, or naps too late in the day, can backfire and worsen insomnia.
Some with Long Covid also develop autonomic issues such as POTS-type symptoms. Tracking your heart rate or HRV alongside naps can reveal useful patterns, though these tools are supportive rather than diagnostic. Always consult a clinician for ongoing symptoms.
How to Take the Perfect Power Nap
- Pick your time wisely – Aim for early afternoon (1–3pm). Avoid late naps.
- Set the scene – Find a quiet, dim space. Use an eye mask or earplugs if needed.
- Keep it short – Set a timer for 15–20 minutes. Rest counts even if you don’t sleep.
- Re-energise after waking – Step into bright light, splash your face, or do gentle stretches.
Tracking Progress
The secret isn’t just napping, but understanding how your body responds. Keeping a simple log can help track links between:
- Night time sleep quality
- Nap timing and length
- Fatigue, brain fog, or PESE flares
- Activity levels and recovery needs
A nap log can also be shared with your GP, physiotherapist, or occupational therapist to fine-tune pacing plans.
The Bottom Line
A well-timed nap isn’t laziness, it’s science backed self-care. For healthy adults, it’s a quick way to recharge mood, focus, and energy. For those with Long Covid, it can be part of a gentle pacing strategy that respects your body’s limits while supporting recovery.
Remember: naps are one tool, not the whole toolbox. Prioritise night sleep, balanced pacing, and professional guidance for ongoing symptoms.
So next time you feel your eyelids drooping, give yourself permission. Set a timer, close your eyes, and let a siesta do the work.
Long Covid Journey 