Why can’t I nap? 8 common reasons (and how to fix them)

Sleep

Sep 29

Written By Calm Editorial Team

Clinically reviewed by Dr. Chris Mosunic, PhD, RD, MBA

Wondering why you can't nap even when you're exhausted? Here are 8 reasons naps can feel impossible, how they benefit you, and some simple tips to help you nap more easily.

Picture this: It’s the middle of the afternoon on a lazy Saturday and you’re exhausted from a long week at work. You close the blinds, get cozy in bed, close your eyes — and nothing happens. Instead of dozing off, your body tenses up, your thoughts race, and you slowly come to the sad realization that the nap you were hoping for just isn’t going to happen. Again.

This frustrating feeling is common, and it has nothing to do with discipline or not trying hard enough. Naps just don’t come naturally to everyone. Still, with a little patience and practice, you can improve your chances of grabbing some midday shut-eye.

Here’s everything you need to know about naps, including why it can feel impossible and tips for getting the rest you need.

Why can’t I nap? 8 reasons it can be hard

If you struggle to nap, you’re not alone. Sleep scientists have noted that while naps benefit many people, not everyone’s body or brain is built to switch off during the day. Here are some of the most common reasons why.

1. Your body clock isn’t on board: Your circadian rhythm—the internal clock that regulates sleep and wakefulness—naturally promotes alertness during the day. Light exposure, body temperature, and hormones all keep you wired. If your rhythm is strongly “day-active,” napping may be difficult.

2. Stress and racing thoughts keep you alert: When your nervous system is stuck in go mode, your body releases cortisol and adrenaline to keep you awake. Even if you’re lying still, your brain may be problem-solving, planning, or worrying, which can block sleep.

3. The environment works against you: Daytime is full of cues that tell your body to stay awake, such as sunlight filtering through the blinds and the sounds of your neighbor mowing the lawn. Even subtle discomforts like being too warm can keep your system from relaxing.

4. Caffeine or food choices interfere: Caffeine can stay in your system for hours, so a mid-morning coffee or even dark chocolate can quietly sabotage your nap attempt. Heavy meals can also leave you feeling restless.

5. You don’t have a nap habit: People who nap consistently train their bodies to expect it, but if you only try occasionally, your system may not know how to respond.

6. Your sleep drive isn’t strong enough: If you’ve had a decent night’s sleep, your body might not be tired enough to nap. On the other hand, chronic sleep deprivation can sometimes make naps harder because your body struggles to regulate the sleep stages.

7. Nighttime sleep issues spill into the day: Conditions like insomnia or sleep apnea can make night sleep and day rest feel fragmented. Even if you doze off, naps can be shallow and unrefreshing.

8. Some people are just less “nap-wired”: Research suggests genetic differences play a role in whether you’re naturally nap-prone or nap-resistant. For some, midday sleep feels restorative. For others, it just doesn’t stick.

What are the benefits of napping?

Short bursts of sleep can support both your body and mind in many ways. Here are some of the benefits:

Mental reset: Naps can sharpen focus, improve reaction times, and strengthen memory by giving the brain time to process and reset.
Mood boost: Little moments of rest can help lower stress hormones, reduce irritability, and provide a buffer against daily pressures.
Physical recovery: Sleep supports cell repair and immune function, and even a short nap can be restorative after demanding mornings.
Caffeine alternative: A 20-minute nap can boost energy — without caffeine jitters.
Possible heart benefits: Some studies suggest moderate daytime naps can support your cardiovascular health. Still, frequent long naps can sometimes signal underlying sleep issues and have been linked to health issues.

Napping doesn’t come easily for everyone, but that doesn’t mean it’s impossible. Here are 18 ways to improve your chances of getting more rest.

1. Catch the natural dip

Aim to nap in the early or mid afternoon (1 to 3pm). This is when your body's circadian rhythm tends to lull, making dozing more doable. If this doesn’t work with your schedule, you can also try napping during the first energy dip you notice after waking.

2. Pick a nap length on purpose

You have two great choices for nap length:

20 minutes or less: Quick power naps can boost alertness with minimal grogginess.
90 minutes: A longer nap will allow you to complete a full sleep cycle.

3. Create a low-effort nap nook

Make your space dark, quiet, and a little cool to get the best sleep. If that’s not in your control, try keeping an eye mask, earplugs, and a light blanket nearby.

4. Time your caffeine carefully

Caffeine kicks in around 15–45 minutes after you drink it and its half-life averages 5–6 hours. Consider a personal caffeine curfew of about 6–8 hours before your target nap.

5. Try a “coffee nap”

Some people like to do “coffee naps,” or drinking caffeine right before dozing off so both effects kick in together. To try it, drink a small coffee quickly and lie down immediately. Wake up within 20 minutes. The idea is that the caffeine will kick in then.

6. Soften the mental chatter

Before you lie down, write a 3–5 item to-do list. Getting your thoughts out of your head can help you fall asleep faster. You could also pair this with 2–3 minutes of slow breathing or a brief body scan.

💙 Let your breath guide you into rest by listening to Breathing Room with Prof. Megan Reitz.

7. Make rest the goal

You don’t have to actually fall asleep to reap the benefits of a nap. Give yourself permission to simply rest with your eyes closed. Also known as wakeful rest, this can still help with memory consolidation.

8. Give yourself a micro-wind-down

Short rituals teach your body that it’s safe to rest now. To properly prepare for sleep, set a 3–5 minute timer where you silence your notifications, go to the bathroom, do one stretch, and then lie down.

💙 Prepare for sleep by listening to Wind Down (for Sleep) with Chibs Okereke.

9. Use sound strategically

If unpredictable noise keeps you awake, try a steady broadband sound like a fan or a white noise app. You could also try earplugs if you want to block out all noise completely.

10. Time it around food and screens

Very heavy meals can disrupt your sleep. If you have a large lunch, try waiting 60 minutes or so before trying to nap.

11. Move a little earlier

Doing light activity earlier in the day, like walking, can make afternoon rest easier than if you’ve been sitting in a chair for six hours straight.

12. Plan for the wake-up

Set a gentle alarm so you don’t oversleep. Upon waking, sit up slowly, hydrate, and expose yourself to natural light if possible to help clear sleep inertia.

13. Tailor naps to your nights

If you’re sleeping well at night, occasional short naps are okay. But if you’re struggling with insomnia, consider skipping naps for a week or keeping them short and early. This can preserve your sleep drive for nighttime.

14. Build a nap habit

Bodies learn patterns, so try a consistent routine for a week. You might try napping during the same 30-minute window on the same couch, for example. Track what helps in a sleep diary to help you figure out what’s working.

15. Recruit your people

Ask your roommates to keep quiet during your 20-minute window, or trade childcare with a friend for two mini-naps a week. Community support matters for rest just as much as it does for workouts and meals.

16. Troubleshoot common blockers

Try to figure out what might be keeping you from falling asleep. If you can’t switch off, try a body scan. If you’re trying to take a nap in a hot room, aim a fan at your feet. Waking up groggy? Shorten the nap or bake in 5–10 minutes of light and movement before you resume your tasks.

17. Know when not to push it

Talk to your doctor to rule out sleep apnea or other sleep disorders if you’re dealing with persistent daytime sleepiness despite a full night’s rest. Loud snoring, gasping at night, and morning headaches can also be signs that it’s time to check in with your healthcare provider.

18. Redefine success

Go easy on yourself. If sleep doesn’t happen today, reframe your mindset and remember that you still practiced resting. You can always try again tomorrow.

Why can't I nap FAQs

Are some people incapable of napping?

Some people can be nap-resistant. Studies show genetics and chronotype, or your body’s natural preference for sleep timing, play a role in your ability to nap. If your biology leans toward consolidated nighttime sleep, naps might not come naturally to you.

But all this means is that your system prefers one long stretch of sleep instead of smaller breaks.

Can I learn how to nap?

You can improve your ability to nap. Creating consistent cues like taking a nap at the same time every day in the same environment can gently train your body to expect rest.

Still, there’s no guarantee. Some people can build a nap habit over time, while others find their brains stay awake no matter what. If this is the case for you, consider reframing the time as “quiet rest” instead of a nap. This can offer many of the same restorative nap benefits, like stress relief and mental reset.

Is napping always good for you?

Short naps can be refreshing and support mood, focus, and performance, but frequent, long, and late-day naps can backfire, especially if they interfere with nighttime sleep.

It’s often best for people with insomnia to cut naps or keep them under 20 minutes early in the day. And if you find yourself needing long naps just to get through the day, it may be worth consulting a doctor. Excessive daytime sleepiness can be a sign of other sleep conditions.

Why do I feel worse after a nap?

Many times, you feel worse after a nap because of sleep inertia — that groggy, heavy-headed feeling you can experience when you wake up from the deeper stages of sleep.

You might try to keep your naps shorter than 20 minutes to avoid deep sleep, or commit to a full cycle of about 90 minutes so you wake naturally. Light exposure and a bit of movement right after waking up can also help you shake off the fog.

What’s the best time of day to nap?

Early to mid-afternoon (1–3pm) is often considered to be the best time to nap. This is when your body’s natural circadian rhythm tends to dip and you’re most primed for sleepiness.

If you nap too late in the day, especially within a few hours of bedtime, it can be harder to fall asleep at night. But the exact timing depends on your schedule and chronotype.

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Calm Editorial Team