To Nap or Not to Nap

Pregnancy is exhausting - closing your eyes for a few moments is more tempting than ever. But how long is too long for a nap? When is the best time to nap? Is napping good for me or will it make me more tired? And what is the best way to nap?

Sleep is not a luxury, but a necessity. This is especially true for when you’re pregnant. Feeling fatigued is one of the initial indicators of pregnancy, and often persists until birth. Given you are growing a tiny human inside of you, it’s not a surprise you’re feeling tired!

Finding the right moment to have a little snooze can be a challenge, however, if you are able to sneak in some daytime shut-eye there are several scientifically supported health benefits.

> Napping helps reduce fatigue, increase alertness, and elevate mood.

Interestingly, taking afternoon naps of around 90 minutes five to seven times a week is associated with reduced risk of low birth weight [1]. Keep in mind sleep follows a cycle, whereby over the first hour it becomes progressively deeper. This means that if you set an alarm for around 60 minutes you may feel just as groggy and drowsy as when you fell asleep! If your schedule permits it, 90 minutes is the prime nap duration we would recommend. This allows our body to pass through every sleep stage and avoid being woken during deep sleep.

A long nap can provide us with that energy boost we crave - but if we don’t time it right can do more harm than good. Having that short snooze too close to when we want to hit the hay can contribute to poor sleep quality [2]. Try to time your nap for at least 8 hours before bedtime.

The best environment for sleep is one that is dark, quiet and cool. If at home, the bedroom is a great place to settle down for a quick sleep. If at an office or other place of employment, using sleep accessories like an eye mask or earplugs can help create a great sleep-friendly environment.

If you are frequently feeling exhausted from poor sleep and are taking multiple lengthy naps to compensate, please speak with your healthcare provider. Additionally, if you find yourself struggling to stay awake during typical daytime hours, this may signal an underlying condition that is worth talking with your healthcare provider about.