Whether you’re repaying a sleep debt or just need to power down and relax for a few minutes, a quality nap can improve alertness, performance, creativity and focus. But did you know there is an art to taking the perfect nap? Here are my tips for mastering the art of napping.

1. Choosing your nap length

A short 10-15 minute power nap can boost productivity and has been shown to increase focus for 2 hours in the sleep deprived. However, to reap the full benefits of your nap, experts suggest optimal nap duration to be 20-30 minutes, which is long enough to achieve a proper sleep without leaving you feeling groggy.

2. Nap between 1-3PM

The human body is hardwired to experience sleepiness between 1-3PM, so this is the perfect time to schedule your nap. It’s also enough time before bed to ensure your nap doesn’t interfere with your nighttime sleep.

3. Create the perfect nap environment

For most people the perfect sleep setting is dark & quiet. If you don’t have a dark, quiet space available, turn any room into an instant nap haven with a sleep mask and ear plugs.

4. Use a weighted blanket

Research has shown that weighted blankets can help regulate mood and promote relaxation by increasing serotonin in the body. Choose a blanket with a natural fabric that has enough weight to feel cosy without being too hot. The cotton Napping Blanket in our Nap Lover’s Kit is a great option.

5. Need a serious mid-afternoon energy boost? How about a Coffee Nap?

The phenomenon of Coffee Napping was first studied by British scientists at Loughborough University, looking into ways to combat driver sleepiness. They found that the combination of caffeine and a nap was more effective than either one alone at improving alertness and energy levels. The idea is to drink a caffeinated beverage and then immediately take a 20-minute nap. Because the caffeine takes approximately 20 minutes to kick in, you wake up to the effects of the coffee or tea whilst simultaneously feeling refreshed from the nap.

Most importantly…. like everything else, practice makes perfect, so we recommend committing to regular practice if you truly want to master the art of napping!


  • Shea Morrison


    The Goodnight Co.

    Shea Morrison has worked in health & wellness for a while now. After a career in Media, Radio & Marketing in Brisbane, Shea became a Mum and her focus changed as she realised the importance of meaningful rest and connection. In 2014, Shea joined forces with friend, Mum and now business partner, Danielle Knight to create The Goodnight Co., a meaningful platform to help people fall back in love with sleep and prioritise meaningful rest. At the time, Shea & Danielle were sleep deprived Mums after just having had their youngest children. Launching with Silk Pillowcases & Silk Sleep Masks, the pair then spent the next five years researching and surveying hundreds of people about their sleep problems, gradually developing many more lines of products to help our customers build sleep rituals to solve these problems. Fast forward five years, millions of research papers and thousands of podcasts, Shea's passion continues to lie in sharing how better sleep can help everyone improve their day-to-day lives.
    With sleep problems still on the rise, Shea & Danielle were constantly being asked for more information on how to help people re-discover quality sleep. As a result, The Goodnight Co.'s first Sleep Retreats and Sleep Workshops launched in 2019. The Retreat & Workshops allow personalised help for those struggling with disrupted sleep patterns and provide a mixture of education and relaxation, science and deep sleep, meditation and mindfulness.
    For our Retreats, Shea & Danielle found the perfect location at Springfield Farm in the Southern Highlands of Bowral; a beautiful location with lots of space to connect with nature, fresh air, nourishing food and a space to support our guests, who could walk away feeling equiped with the tools to re-build their sleep rituals. For our business focused Workshops, Shea & Danielle have been able to connect with workplace professionals and provide tailored industry specific advice on how sleep can be impacting employees and what management and staff can do to improve this area of their health, and productivity.
    Along with The Goodnight Co., Shea is also a Mum to Max & Molly, wife, Director of boutique advertising agency, Collaborative Media, marriage celebrant, entrepreneur, and avid podcast subscriber.