Society has brainwashed us into thinking that napping is a sign of weakness, especially for women who are supposed to be invincible, tirelessly juggling work, family, and every other damn thing on our plates. From day one, we’re fed this myth that the road to success is paved with sleepless nights and perpetual burnout. And for women, the pressure is even worse—we’re expected to excel in every role without ever revealing that we’re exhausted. What a sham.

The Benefits of Napping are Real

We all need rest, yet we treat naps like dirty secrets. How many times have you heard a friend brag about surviving on four hours of sleep like it’s some kind of twisted honor? Isn’t that just self-sabotage or martyrdom? Taking a nap isn’t about being weak or lazy; it’s about listening to your body. It’s time to stop believing that rest is a luxury we can’t afford. Last month, I was on a woman’s retreat, and much to my dismay, I found that most women in the room were nap shamers. Like WTF? What should we care if someone else needs or wants to nap???

The science is clear.

• Napping improves cognitive function and memory, with studies showing that a 20-30 minute nap can jump-start alertness, performance, and learning ability. 
• Regular naps can reduce stress and lower the risk of heart disease; research shows that short daytime naps help regulate blood pressure and improve cardiovascular health.
• Napping improves emotional balance by restoring energy levels and reducing irritability. 

At my age, experiencing a sleep-through-the-night good night’s sleep is like chasing a unicorn. I’ve tried all the magic teas and over-the-counter nonsense. Melatonin gummies have basically become my new guilty pleasure, a nightly ritual that I pretend will work wonders. But here’s the truth: getting those six or seven hours of uninterrupted, deep, delicious sleep is likely not happening, no matter how many steps I got in that day. So, I nap, and I’m done feeling bad about it. Three to four times a week, between 3 and 5 PM, my body and brain decide, “That’s it, we’re done here,” and I shut down.

Whether it’s to recharge your tired muscles, clear the mental fog, or escape from the chaos of life for a hot minute, napping is the secret weapon no one talks about, but everyone should. By my thirties, I was up at dawn, commuting like a mad woman, juggling kids, climbing that career ladder—my savior? Napping. I mastered the art of sneaky naps at my engineering job, propping an old-school phone receiver against my shoulder, leaning my head just so, closing my eyes, and pretending I was deep in conversation. Ten-minute “phone calls” were my lifeline.

Napping Best Practices

Keep Naps Short (20-30 Minutes) Research shows that naps lasting 20 to 30 minutes are optimal. Shorter naps help avoid deep sleep stages, reducing grogginess and making it easier to wake up refreshed.

Nap in the Early Afternoon (1-3 PM) The best time to nap is early afternoon, when our natural circadian rhythms take a nose dive. Napping later in the day can interfere with nighttime sleep. 

Create a Quiet, Dark Environment A cozy napping environment is key to getting the most out of your nap. Blocking out light, reducing noise, and ensuring the temperature is comfortable help facilitate falling asleep quickly and staying asleep during the nap.

Go Easy on the Caffeine Before Napping Caffeine can interfere with the ability to fall asleep and reduce the quality of a nap. It’s best to avoid caffeine for at least four to six hours before planning a nap to ensure a restful experience.

Establish a Pre-Nap Routine Just like with nighttime sleep, having a calming pre-nap ritual can help signal to your brain that it’s time to rest. This might include activities like deep breathing, stretching, or meditation to relax your body and mind before sleep.

Limit Screen Time Before Napping Exposure to the blue light from screens (phones, tablets, or laptops) suppresses melatonin production, which can make it harder to fall asleep. Avoid screens for at least 30 minutes before napping. Opt for calming activities like reading a book or listening to soft music.

Napping Like the Stars: Who’s Catching Zzz’s?

And if you still think napping is just plain lazy, think again. Some of the most famous and successful ladies we admire take their midday snooze seriously. Margaret Thatcher, the “Iron Lady” herself, was known for catching quick catnaps while running a country. Lady Gaga has also confessed to sneaking in naps to recharge before her electrifying performances. And then there’s Gwyneth Paltrow, who takes her napping game to a new level. She designed “fuzzy nap zones” into her $5 million Tribeca penthouse, creating the perfect space for a luxurious snooze. If these powerhouse women can find time to nap with their busy schedules, you can too.

So, next time you feel that mid-afternoon slump, don’t push through it—nap through it. I do, and I’m a happier, more sociable person when I do. Your body, mind, and soul will thank you. Napping isn’t just a luxury—it’s a necessity for staying at the top of your game. Allow yourself to lie down and let yourself drift off. And please, NO nap shaming.

What’s the most creative place you’ve ever napped?

Ever been nap-shamed by someone who just doesn’t get it?

What would you say to someone who acts like sleep deprivation is a badge of honor?