Episode 132 – Why you should do nap time everyday

Admit it.

You get tired.

Is it a sign of weakness? Or simply self-awareness?

For me as an elite performance coach, it’s self-awareness.

And here’s why…

If you look at the human condition we are subject to following a rhythm and in this case its the diurnal cycle that is getting you fatigued.

The diurnal cycle is a natural lull in your biology – around early to mid afternoon – everyday.

While the social thing to do is to drink tea, coffee or an energy drink it might actually be smarter for you to simply give in and enjoy nap time.

Nap time isn’t just for kids, old people and those who love siestas – they are for everyone.

Naps (or mini sleeps) are a great way to help us restore ourselves and our bodies.

They help to give the body a clear window of rest to recover – a bit like putting your phone on quick charge for a while.


Understand nap time better. Read on below.



To understand how you nap:

Firstly, you need to grasp the fact that you will tend to follow a sleep rhythm that falls within about a 90 min time frame. In this period there are three (3) sections:

Section 1: Movement into “deep sleep”

You will spend roughly 33% of the process moving from wakefulness into a deeper state of rest

Section 2: “Deep sleep”

The middle 33% of the process will be in the actual state of “deep sleep or deep rest”, then

Section 3: Movement out of “deep sleep”

33% of the process will be your biology moving away from this “deep sleep” and rousing into wakefulness.

Secondly, you want to use only the first section of your sleep rhythm process AND avoid the middle 33% (“deeper state of rest”) as this will push you into a state of “sleep inertia” where you feel “drowsy” or “heavy” when you try to wake up midway through.

If you hit this period (or the snooze button), you are doomed to sleep inertia – so don’t!

So what do you do instead?

Aim for about 20 minutes or less for nap time during the day. This will be the best amount of time. Personally, I get enough out of 7 minutes.

What will it be for you?

You’ll need to experiment for yourself.


Need extra help? 

  • My PURITY Protocol is an amazing resource packed with 6 secrets to detox your life and supercharge your energy. It’s my personal wellbeing philosophy. Check it out here.
  • The First Five Fitness program is a complete 35 day guide to nutrition, mindset, and fitness for beginners and intermediates AND it only takes five minutes blocks to start. Click here for details. 
  • Don’t know what or how to cook and prepare food?! Check out My Meals & Recipes book here. It’s packed with loads of practical, healthy and simple to make breakfast, lunch, dinner options as well as snacks and drinks.
  • Want live coaching? Click here to contact me. I look forward to working with you soon.


Photo by Cristian Newman on Unsplash

Chris Everingham lives and breathes health & fitness.

Chris Everingham lives and breathes health & fitness. International Athlete, Elite Performance Manager for the Philippine Volcanoes rugby teams, qualified Dietitian / Nutritionist and qualified educator. Chris Everingham combines more than 10 years of experience and education together to deliver the best strategies to grow your mindset, rewire your habits and transform your life.


Your email address will not be published. Required fields are marked *