Why Napping Can Actually Make Your Insomnia Worse (And What to Do Instead)

The Surprising Link Between Napping and Insomnia

You might think napping is a great way to catch up on sleep, but it can actually mess with your nighttime rest if you struggle with insomnia. It’s surprising, right? While a short nap can feel refreshing, it might be exacerbating your insomnia.

When we nap during the day, it can throw off our natural sleep-wake cycle. If you’re already having trouble sleeping at night, those daytime snoozes could disrupt your nighttime sleep quality even more. You may find yourself tossing and turning when you should be drifting off peacefully.

Let’s explain a bit more about what happens when we nap:

How Daytime Napping Throws Off Your Body's Natural Sleep Rhythm

Daytime napping can feel like a cozy escape, but it might be messing with your body's natural sleep rhythm. Our bodies thrive on a circadian rhythm—a fancy term for our internal clock that regulates when we feel awake and when we’re ready to sleep. When you nap during the day, especially for too long or too late, it can throw off this delicate balance.

Throughout the day, we’re continually building up our sleep drive, which helps us fall and stay asleep at night. The longer we’re awake, the stronger our sleep drive will be. Think of it like a balloon that keeps filling up during the day. As each hour goes by, our sleep drive balloon gets bigger and stronger. When it’s time to go to sleep at night, we want lots of sleep drive energy inside that balloon to power us to sleep. But when we nap, air gets sucked out of the balloon and there just aren’t enough hours left in the day to blow it back up and power us to sleep at night.

Now if you’re going to nap, the timing and length matters. For healthy sleepers, a quick 20-minute power nap might help recharge the batteries without impacting sleep too much. But longer naps or late-afternoon snoozes can lead to more significant sleep disruption. And if you’re already dealing with insomnia, even small naps can cause problems.

Healthier Alternatives to Napping for Better Sleep at Night

Napping can feel tempting, especially when you’re sleepy during the day. But if you’re struggling with insomnia, it might not be the best choice. Instead, let’s explore alternatives that can help you improve your sleep at night.

First off, focus on healthy sleep habits. Try to keep a consistent sleep schedule by going to bed and waking up at the same time every day. This helps regulate your body’s internal clock and makes falling asleep easier.

Another tip is to create a relaxing bedtime routine. Consider activities like reading or gentle stretching before bed instead of reaching for that afternoon nap. These calming practices signal your body that it’s time to wind down.

Also, pay attention to your sleep environment. Make sure your bedroom is cool, dark, and quiet—ideal conditions for quality rest. Avoid screens an hour before bedtime; the blue light can mess with your melatonin levels and keep you awake longer than you'd like.

Accepting your energy fluctuations during the day as normal can help too. It’s common to have a dip in energy in the early afternoon. For most people, energy will pick back up later in the day, even without a nap. If you’re able to accept this a normal part of the circadian rhythm, it might help you build confidence that you can push through whatever sleepiness you experience. Tell yourself: “This is just my normal dip in energy. I’ll perk up later in the day.”

If you’re still finding it hard to manage insomnia without napping, Cognitive Behavioral Therapy for Insomnia (CBT-I) can help. It focuses on changing thoughts and behaviors around sleep, helping you develop better habits over time. One of the first things we do in CBT-I is help you adjust your sleep schedule so you’re maximizing sleep quality.

Learn more about our Insomnia Therapy in Washington DC and VA.