Life Kit (NPR): "How to take a refreshing nap (without ending up more tired)"

Host: Marielle Segarra
Guests: Jade Wu (Sleep Medicine Specialist), Seema Khosla (Sleep Medicine Physician)
Date: October 20, 2025

Overview

This episode dives deep into the science and art of napping: why we crave naps, how to do them right, and how to avoid common nap pitfalls like waking up groggier than before. Life Kit’s Andy Tagle explores the topic with sleep experts Jade Wu and Seema Khosla, uncovering practical nap strategies for real, restorative rest—even for the most troubled nappers.

Key Discussion Points & Insights

1. Naps are Supplemental—Not a Substitute for Nighttime Sleep

Time stamp: [05:18–06:56]

• Naps are best as a "bonus" on top of your core, continuous nighttime sleep.
• Nighttime sleep is when your body gets the deep, restorative rest it needs.
• Jade Wu: “Don’t worry about your nighttime sleep…think of napping like a bonus” ([06:31]).

Takeaway: Prioritize consistent, quality nighttime sleep; use naps as needed to supplement—not replace—your primary sleep.

2. Defining a Nap: What Counts, and Who Needs Them?

Time stamp: [05:18–10:41]

• There’s no strict consensus on what counts as a nap; it’s any sleep apart from your regular sleep period.
• For shift workers, day naps may be primary rest; for others, naps are micro-sleeps outside the main sleep window.
• Seema Khosla: "A nap is...a period of time where you are sleeping that is not at the same time as your regular sleep period." ([06:04])

Not for Everyone:

• Some people naturally don’t nap.
• “Not everybody has to nap, and not everybody can nap,” notes Jade Wu ([09:33]).
• If you struggle with insomnia or have trouble falling asleep at night, naps might worsen the issue. Always consult with your doctor for sleep disorders.

3. Tired vs Sleepy: Listen to Your Body

Time stamp: [08:33–09:11]

• Jade Wu: "Tired and sleepy are due to different causes and therefore they require different cures." ([08:33])
  • Sleepy = biologically ready to sleep (heavy eyelids, yawning)
  • Tired = may be physical, emotional, or mental exhaustion not solved by sleep alone.

Pro Tip: Before napping, check if what you need is sleep or if your body craves hydration, movement, or a mental break.

4. The Risks of Oversleeping and the Perils of Sleep Inertia

Time stamp: [11:08–13:13]

• Long naps (over an hour) can lead to deep sleep, resulting in grogginess, known as “sleep inertia.”
• Seema Khosla: "If you wake up from deep sleep, sometimes you feel almost drunk from sleep. The term that we use is called sleep inertia." ([11:08])

Solution: Napping should be C-E-B: Consistent, Early, Brief.

5. How to Nap Well: The "C-E-B" Formula

Time stamp: [11:36–13:13]

• Consistent: Nap at the same time each day wherever possible ([11:44–11:58]).
• Early: Early- to mid-afternoon is optimal ("Early afternoon would be excellent." –Jade Wu, [12:01])
• Brief: 10–45 minutes is ideal.
  • Seema Khosla: "A short nap is typically what we recommend, you know, 10 or 20 minutes." ([12:57])
  • Jade Wu: "If you set a timer for about 45 minutes…you’ll probably end up sleeping about 30ish minutes and that's pretty safe.” ([12:45])

Note: If you dream or fall into deep sleep quickly during naps, you may be sleep-deprived or could have a sleep disorder (like narcolepsy). ([14:09])

6. Good Sleep Hygiene is Crucial for Great Naps

Time stamp: [15:56–18:21]

• Be careful with caffeine—especially in the afternoon. “You might be setting yourself up to…have difficulty falling asleep that night,” warns Jade Wu ([17:12]).
• Sleep environment matters—dark, quiet, and cozy (even in a car, bring an eye mask/blanket/earplugs).
• Maintain the same bedtime and wake time on weekends to avoid "social jet lag.”
  • Jade Wu: "Otherwise you’re doing social jet lag…that jet lag is just brutal.” ([17:58])

7. Rest is More Than Sleep: The Power of the Mini Ritual

Time stamp: [18:21–22:38]

• Daytime rest—even without napping—signals your body that it’s safe to wind down at night.
• Ritualizing rest helps, e.g., soft music, meditation, or “power nap” self-talk.
  • Seema Khosla: “Because we believe it restores us, whatever the duration…” ([20:14])
• Short mindfulness practices, deep breathing (like box breathing), or listening to audiobooks or podcasts foster relaxation.
• Jade Wu: “What you need is true rest. So even if you don’t fall asleep...those states are really restful and really special and can be rejuvenating…” ([20:42])
• Seema Khosla recommends mimicking your nighttime routine on a smaller scale for naps ([21:22]).

Golden Rule: Don’t let perfection be the enemy—any rest is good rest.

Notable Quotes & Memorable Moments

• “A nap is a performance enhancing drug without the drug.” —Jade Wu ([02:07])
• “If you’re taking a two hour nap, that almost becomes an additional sleep period… you could argue you’re engaging in polyphasic sleep.” —Seema Khosla ([12:26])
• “If I fall asleep, great. If I don’t fall asleep, also great. But what I’m not gonna do is… scroll through social media… what you need is true rest.” —Jade Wu ([20:42])
• “Don’t let perfection be the enemy of good… you just really need and deserve to rest, even if it’s just for a tiny bit of time.” —Jade Wu ([22:26])

Important Segment Timestamps

• [01:32] — Jade Wu explains our evolutionary circadian dip
• [02:07] — Benefits of napping: “performance enhancing drug without the drug”
• [06:04] — Seema Khosla: What is a nap?
• [08:33] — Jade Wu: The difference between tired and sleepy
• [11:08] — Deep sleep and sleep inertia
• [11:36] — C-E-B: Consistent, Early, Brief
• [12:57] — How long is “brief”?
• [15:56] — Sleep hygiene and napping
• [17:58] — Social jet lag explained
• [20:42] — True rest, not just sleep
• [22:26] — The importance of rest, even if imperfect

Episode Recap & Actionable Takeaways

1. Naps are supplemental—don’t rely on them over nighttime sleep.
2. Not everyone needs naps. Listen to your body, and distinguish tired from sleepy.
3. Follow the C-E-B rule: Consistent, Early, Brief.
   • Nap at similar times
   • Aim for midday
   • Keep naps under 30–45 minutes
4. Avoid sleep sabotage: Watch caffeine, keep routines steady, and nap in a restful environment.
5. Make daily rest a ritual: Even if you can’t sleep, quiet downtime is vital to overall health.

"You just really need and deserve to rest, even if it's just for just a tiny bit of time." — Jade Wu ([22:38])

This episode is a sleep-friendly guide to getting the rest you need, without the pitfalls that sabotage both your naps and your nights.

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