Daytime napping: tips for a refreshing summer

Nothing beats a summer nap: the warmth of the sun, the gentle murmuring of nature, and the lovely feeling of drifting off to recharge. But let's be honest—summer naps can also go horribly wrong. Too long, too hot, or at the wrong time, and you wake up groggy, sweaty, and far more tired than before. So how can you perfect your summer naps? Here are some practical tips to keep your naps short, sweet, and seriously refreshing.

1. Find your cool spot

Hot weather can make a short nap uncomfortable and sticky. The solution? Keep your nap zone cool for a comfortable body temperature. Close the blinds, switch on a fan, or, if you're lucky enough to have one, crank up the air conditioning. If you're napping outside, try to find a shady, breezy spot underneath a tree, a covered patio or even a hammock in the garden. Cooling bedding can also help. A breathable, natural-fibre blanket can create a cocoon of comfort without overheating you.

2. Keep it short and sweet

A longer nap may leave you groggy and disoriented, which is why timing matters. The sweet spot? Around 20–30 minutes. This allows your body to refresh without falling into deep slumber, which can make waking up feel difficult. If you're completely exhausted and need a longer nap, try 90 minutes. That's a full sleep cycle which can help you wake up feeling rejuvenated and reduce daytime sleepiness.

3. Nap before 3 pm

Napping too late in the day can cause problems with your nighttime sleep, making you toss and turn when you should be falling asleep. To avoid messing up your body's internal clock, take an early afternoon nap, around 1 to 3 pm. This is when your body naturally dips in energy, making it the perfect time to sneak in some rest. Keeping naps earlier in the day also ensures they won't interfere with your usual bedtime, allowing you to maintain a consistent sleep schedule.

4. Lighten up on lunch

A heavy meal prior to a nap can leave you feeling sluggish and uncomfortable, particularly in warmer weather. If you're planning a midday nap, go for a light, summery snack, such as fresh fruit, yoghurt or a handful of nuts. And avoid caffeine for at least a few hours beforehand, unless you're trying the infamous "coffee nap".

5. Try the 'coffee nap' trick

It might sound counterintuitive, but drinking a coffee before your nap could actually help you wake up more alert. Caffeine takes about 20–30 min to kick in: the perfect timing of a power nap. Once you wake up, the caffeine is already working its magic and giving you twice the energy you need.

6. Block out the light

It can be hard to nap on bright summer days, particularly when sunlight is streaming through the window. A sleep mask can be a lifesaver, preventing the light from seeping in and allowing your body to click into rest mode. For the ultimate napping experience, try a Drowsy silk sleep mask. Its soft light-blocking design helps you drift off faster, no matter how bright the day. Blocking out light can also improve REM sleep, helping you wake up feeling more refreshed.

7. Create a nap ritual

Just like at night, having a little pre-nap routine can signal to your body that it's time to rest. If you want to unwind before hitting the sack, a few deep breaths, meditation, or even a few pages of a book can come in handy. The focus is on unwinding, not overanalysing—naps should come easily, after all.

8. Nap like you mean it

If you're going to nap, do it decisively. Lying on the couch and scrolling through your phone isn't napping; it's just killing time. Silence your phone, close your eyes and allow yourself to disengage completely. The more intentional you are with your nap, the better it will be.

9. Wake up on time

Ever woken up from a nap feeling worse than before? That's because you let yourself drift off into deep sleep. Setting an alarm can help you stick to the perfect nap length, but how you wake up matters too. Try stretching, getting some sunlight, or splashing your face with cool water to shake off any lingering drowsiness. Sudden awakenings from deep sleep can cause sleep disturbances.

10. Don't stress about it

If you struggle to fall asleep during the day, don't force it. Even just lying down and resting your eyes for a few minutes can be refreshing. The goal isn't necessarily to sleep; it's to recharge. And if today's nap doesn't work out? There's always tomorrow. The key is to listen to your body—if a nap is interfering with your good night's sleep, it might be best to avoid napping altogether.

The secret to the perfect summer nap

Mastering the summer nap is all about timing, temperature, and a little preparation. If bright daylight makes it difficult to switch off, a Drowsy silk sleep mask might just become your new napping essential. With its cloud-like softness and total blackout design, it lets you drift off at any time and any place. Choose your favourite colour, like the bright Summer Coral, the fancy Purple Martini, or the vibrant Pistachio Green, and turn any spot into the perfect nap zone!