Those who remember their kindergarten days may recall the tradition of an afternoon nap: a hectic morning of activity followed by some much-needed quiet time after lunch and a break. Decades later, we’re all exhausted and irritated after long hours of work and meetings. Suddenly, the idea of enjoying a forgotten nap sounds very appealing. Are we just being lazy, or is there some encouraging science behind the afternoon nap?
What is a Siesta?
A siesta is a short nap taken in the early afternoon, usually after lunch. It may seem lazy to us in our over-packed lives, but it’s actually an effective way to have a longer, more productive day. Traditionally practiced in many cultures for centuries, especially in Spain and Latin America, people take a break during the hottest hours of the day to rest and recharge.
“I’ve been living in Spain for five years and absolutely love this wonderful tradition: the siesta,” says Genoa Matès, travel expert and founder of The Travel Folk. When Matès first moved to Madrid, she became intrigued by the daily afternoon nap most people in the country take. “Coming from the U.S., where taking a nap during work was almost unheard of, the concept of the siesta was completely foreign to me. But I soon learned how deeply ingrained the siesta is in Spanish culture and lifestyle,” Matès says. She couldn’t help but notice that stores and many businesses close their doors every afternoon to allow for a break.
“At first, I felt a bit uncomfortable disrupting my normal work schedule, but once I tried it, I quickly understood why Spaniards are so keen on their naps. Nothing is more refreshing on a hot summer afternoon than coming home after lunch, closing the curtains and lying down for 20 to 30 minutes,” Matthes adds. Matthes says the habit always leaves him feeling more energised and waking up faster. “Nap time also has a great effect on mood and productivity. On days when I can’t take a siesta, I often feel sluggish and find it harder to concentrate afterwards.”
What is the history and origin of the siesta?
“The word ‘siesta’ comes from the Latin ‘sexta,’ which means the sixth hour after waking,” says Dylan Petkus, M.D., M.P.H., a sleep researcher at Optimal Circadian Health. For example, if you wake up at 6 a.m., your “siesta” (six hours later) would be noon, he explains.
The history of the siesta is rooted in cultures characterized by long hours of daylight and a warm climate for at least part of the year. Until the advent of sleep tools like blackout curtains, eye masks, and cooling fans allowed people to create ideal sleeping conditions at any time of the day, these regions lacked the nighttime hours to get a good night’s sleep. “This was problematic because it was a time when agricultural societies required a lot of labor, but it was often too hot to physically work during the day. As a result, these cultures took advantage of this time to make up for the lack of sleep they had at night by taking a nap in the early evening,” says Petkus. This allowed them to stay productive without constantly feeling tired.
While the word most commonly associated with an afternoon nap is the Spanish word “siesta,” the ancient Romans in Italy practiced afternoon naps known as “riposo” centuries earlier. “Napping during the day or early afternoon is common in the Mediterranean and many Latin American countries, especially in hot environments,” says Dr. Mark Kovacs, vice president of health and performance at Canyon Ranch. The habit is also seen in sports. “It’s common for athletes to nap between practices (e.g., the NBA) or between two practices a day (e.g., tennis and football),” he adds.
The Science of Siesta
Naps are like a reboot for your brain. “Short naps of 20 to 30 minutes increase acetylcholine levels, which improves attention and memory consolidation,” says Petkus. It’s like hitting the cognitive refresh button. But be careful not to nap for too long. “You might experience sleep inertia, which is when you wake up and feel like you’re dragging yourself through molasses because your adenosine clearance is hindered,” he continues. And napping later in the day can be problematic, as it can interfere with nighttime melatonin production and disrupt your sleep cycle.
“One research study that combined multiple studies on napping found that a short nap in the early afternoon significantly improved cognition and memory,” says Petkus. Taking a nap can make you more alert and ready to tackle work, but keep in mind that you may still feel sleepy immediately after waking up. That said, a short nap can boost your brainpower for the rest of the day.
Afternoon naps and the benefits of napping
An afternoon nap has many health benefits, including “improved energy, alertness, productivity, and cognitive function, as well as reduced risk of fatigue, errors, and accidents,” says Keith C. Sama, M.D., a sleep researcher and assistant professor at Northwestern Medicine Feinberg School of Medicine.
Part of the rationale for naps and afternoon siestas goes back to our body’s natural 24-hour cycle, or circadian rhythm: “Your body temperature is lowest in the middle of the night while you’re sleeping, then starts to rise in anticipation of waking and then rises in the morning. Your temperature drops briefly in the mid-afternoon, then rises again to peak in the early evening. Then, as dawn draws on, your temperature starts to drop,” says Sama.
It’s easier to fall asleep when your body temperature drops, so naps or naps take advantage of this normal rhythm and allow you to get some rest during the day when your body can benefit most from it.
Modern Siesta Culture
Siesta culture is changing. In Spain and some Latin American countries, the traditional siesta is becoming less common due to changes in work schedules and lifestyles as the global economy advances. Despite these changes, the practice of taking a short, rejuvenating nap remains popular around the world. For example, “tech companies in Silicon Valley are encouraging their employees to take power naps, recognizing the productivity and health benefits,” says Petkus. So while the traditional siesta may be on the decline in some places, napping culture is here to stay.
How can we incorporate siestas into our lives?
While incorporating a short nap in the afternoon can be beneficial, so can simply getting some quiet rest. “If you have a safe time to take a nap in the mid-afternoon, a good idea is to put away your phone or screen and lie down in a cool, dark, quiet room where you won’t get any distractions,” says Sama.
Allocate a maximum of 45 minutes for a nap. “If you can’t sleep, try meditating or breathing exercises to get the benefits of rest,” he continues. Limit naps to less than 45 minutes to avoid falling into a deep sleep that can be difficult to wake up from.
Similarly, after a nap, give yourself about 15 minutes before you need to be active and perform at a higher level of cognitive ability. “Waking up may be related to sleep inertia, which is when your mind and body move slower than normal as you transition from sleep to wakefulness,” adds Dr. Suma.
FAQ
Why do people take naps?
Historically, the siesta was a way for people in sunny regions to escape the oppressive heat of the day and make up for lost sleep during the night, helping to restore energy and increase productivity during the post-lunch slump.
How long does a siesta usually last?
A typical nap lasts about 20 to 30 minutes. “This duration is ideal for quickly regaining energy without slipping into the deeper sleep that makes you feel drowsy,” says Petkus. Shorter naps are generally more effective at boosting alertness and performance.
What time is siesta?
A siesta is usually between 1 and 3 p.m. “This time aligns with our natural circadian rhythms as the days get longer and often leads to a dip after lunch, making it the perfect time for a short break,” says Petkus.
What is the difference between a siesta and a nap?
A siesta is a special nap taken in the early afternoon, especially in cultures where the practice is traditional. You can take a nap at any time of the day. “While both are beneficial, a siesta is especially effective because it aligns with your natural circadian rhythm. Research has shown that a nap around 1 p.m. can improve alertness and performance without significantly interfering with nighttime sleep,” says Petkus.
Meet Our Experts
Mark Kovacs, PhD, FACSM, CSCS, Vice President of Health and Performance at Canyon Ranch
Genoa Matès, travel expert, gastronomy trip planner and founder of The Travel Folk
Dylan Petkus, MD, MPH, award-winning researcher and peer-reviewed author
Keith C. Sama, MD, Assistant Professor of Medicine, Northwestern University Feinberg School of Medicine
