Many of us reach a stage in life where an afternoon snooze feels almost irresistible. A quick nap can seem like the perfect pick-me-up after lunch, but for some people, frequent “nana-naps” can leave you groggy, disrupt nighttime sleep, or even make you feel less energised overall. If you find yourself dozing off unintentionally, there are ways to maintain energy during the day without relying on a mid-afternoon nap. Here’s how to skip the nana-naps and keep your days bright and alert.
Understand Why You Feel Sleepy
Before you try to fight the nap, it helps to understand why it happens. Sleepiness in the afternoon is often linked to your body’s natural circadian rhythms. Our energy naturally dips in the early afternoon, usually between 1 pm and 3 pm. Other factors—like a heavy lunch, dehydration, or inadequate nighttime sleep—can intensify this slump. Medical conditions, certain medications, and lifestyle factors like sitting for long periods can also make you more prone to drowsiness. Recognising the cause is the first step in tackling it.
Prioritise Nighttime Sleep
The most effective way to avoid daytime dozing is to improve your nighttime sleep. Aim for 7–9 hours of good-quality sleep, and maintain a consistent sleep schedule, even on weekends. Create a relaxing bedtime routine, limit screen time before bed, and make sure your bedroom is cool, dark, and quiet. When your nighttime sleep is restorative, the urge to nap in the afternoon diminishes naturally.
Move Your Body
Physical activity is a powerful antidote to drowsiness. A short walk after lunch, gentle stretches, or even a few minutes of light exercise can boost circulation and increase alertness. If your work or home life involves long periods of sitting, make a point of getting up regularly to move around. Exercise also promotes better nighttime sleep, creating a virtuous cycle that reduces the need for naps.
Watch Your Diet
What and when you eat has a huge impact on afternoon energy levels. Heavy, carbohydrate-rich lunches can make you feel sluggish, while balanced meals that include protein, vegetables, and healthy fats help sustain energy. Avoid relying on sugar or caffeine for a quick boost—these can lead to a crash later. Staying hydrated throughout the day is equally important, as even mild dehydration can increase fatigue.
Keep Your Mind Stimulated
Sometimes sleepiness isn’t just physical—it’s mental. If your afternoons feel dull or repetitive, your brain may be craving stimulation. Try switching tasks, engaging your neighbour in conversation (or calling a friend), or tackling something creative to stay alert. Listening to upbeat music, taking short breaks to change your environment, or working in a naturally bright space can also help keep drowsiness at bay.
Use Strategic Caffeine
Caffeine can be a helpful tool if used wisely. A cup of coffee or tea in the early afternoon can help maintain alertness—but avoid consuming caffeine too late in the day, as it can interfere with nighttime sleep. Remember, the goal is to manage energy sustainably, not to rely on a stimulant to push through exhaustion.
Consider Power Naps
If you simply cannot resist the nap, keep it short and strategic. A 10–20 minute power nap can boost alertness without leaving you groggy or interfering with nighttime sleep. Avoid longer naps, as these can shift your sleep cycles and make you feel worse when you wake up. Set up an alarm on your phone so you don’t oversleep
Build a Daily Energy Routine
Creating consistent habits around energy management can make a big difference. Start the day with light movement, eat balanced meals, stay hydrated, and schedule mentally stimulating tasks during the afternoon slump. Over time, your body adjusts, and the need for midday naps decreases.
Know When to Check In
Persistent fatigue can sometimes be a sign of underlying health issues, such as thyroid problems, sleep apnea, anemia, or other conditions. If you find you’re still struggling with daytime sleepiness despite good sleep habits, it’s worth discussing with your GP to rule out medical causes.
Small Changes, Big Results
Skipping the nana-naps doesn’t mean powering through exhaustion—it means working with your body’s rhythms, supporting energy through lifestyle choices, and being strategic when a short rest is unavoidable. With improved sleep, balanced meals, movement, and stimulation, most people can stay alert throughout the day and reclaim those hours for hobbies, socialising, and activities that make life more enjoyable.
