How To Take A Small Nap Without Oversleeping

We've all been in the situation where we just need a short nap but as soon as our head hits that pillow we are out for hours.

Soon enough that nap has turned into a deep sleep and you will wake up feeling more groggy than you started off.

Luckily, there is a way around this. Continue reading below to learn all the tips and tricks to taking a short nap without oversleeping.

Why Do We Oversleep?

Oversleeping happens when your body gets used to getting a certain amount of rest each night.

When it doesn't get those amounts of sleep, your brain starts to think it needs them.

This causes you to feel tired even if you have gotten plenty of sleep.

You might also be sleeping too much during the day because it feels like you're not getting enough sleep at night.

How To Nap Without Oversleeping

How to nap without oversleeping

If you want to take a short nap without oversleeping here are some things to keep in mind:

Have An Appropriate Amount Of Sleep

It's important to make sure you don't go to bed too late or stay up too long before going to sleep.

Your body may start to crave longer periods of sleep which can cause you to oversleep.

Try To Go To Bed Early

Going to bed early helps your body adjust to getting less sleep.

By trying to go to bed earlier you'll be able to fall asleep quicker and not need to sleep longer than necessary.

Get Some Light Exposure

Getting outside light exposure before bedtime can help prepare your body for sleep.

Avoid Caffeine Afternoon Snacks

Caffeine can interfere with how well you sleep. Make sure you avoid caffeine after lunch and right before a nap.

Drink Plenty Of Water

Drinking water while awake can help prevent dehydration.

Dehydration makes it harder for your body to relax and fall asleep which will make you tired and oversleep.

Eat A Healthy Breakfast

Eating breakfast can help improve your energy levels throughout the day.

This added energy will help you to take a sufficiently timed nap.

Avoid Exercising Before Naps

Exercising regularly can help you feel better overall, however doing so right before a nap can easily lead to oversleeping.

You don't want to tire yourself out as that nap will turn into a long sleep.

Don't Overdo The Naps

Taking naps every now and then isn't a bad idea. However, overdoing it can lead to oversleeping.

Keep Track Of How Long You Sleep

Keeping track of how long you sleep each night can help you determine whether or not you're getting enough sleep.

It will also help you decide whether a nap is a good option.

Use A Timer For Your Nap

Using a timer can help you know exactly how long you should nap.

There are many different types of timers available online but the easiest access to a timer is on your phone.

Is Napping Good For You? Pros And Cons

Is Napping Good For You? Pros And Cons

Napping is a great way to recharge your batteries and give your body a break from being active.

However, it does come with its own set of pros and cons. Here are some of the benefits and drawbacks of napping:


  • Helps you recover from physical activity
  • Improves mood
  • Reduces stress
  • Increases alertness
  • Creates an opportunity to reflect on what has happened during the day
  • Allows you to focus more effectively


  • Can disrupt sleep patterns
  • May leave you feeling groggy
  • May not allow you to fully recuperate
  • May leave you feeling hungover

How To Wake Yourself Up From A Nap

Wake yourself up by using one of these methods:

Shake Your Legs

Stand up and shake your legs vigorously. Doing this will help you wake up quicker than just lying there.

Rub Your Eyes

Rubbing your eyes can help you wake up. Make sure you rub them gently.

Stick Your Head Under Water

Put your head under cold water for about 10 seconds. This will help you wake up.


Lie down and stretch your arms and legs. Stretching helps you wake up.

Do Something Active

Go outside and do something active like walking around the block or taking a brisk walk.

Use Your Phone

Phones or any electric device will definitely wake you up because of the bright screens and because of how it activates the mind.

How To Get A Sufficient Amount Of Sleep

One of the main reasons people feel the need to naps is because they are not getting a decent amount of sleep at night.

Whilst there is good that comes out of taking a nap, you may find yourself oversleeping which will impact your energy levels.

To avoid napping too much, refer to this list of methods to ensure you get a sufficient amount of sleep.

You Have Too Many Distractions

Distracting things such as television, music, or other people can keep you from falling back asleep.

Try turning off all distractions when trying to go to bed.

Your Bedroom Isn't Dark Enough

When you try to go to bed at night, your bedroom needs to be dark enough for you to fall asleep.

Having too much light can prevent you from sleeping.

Too Much Noise

Try to make your room quiet. Turn off the TV, radio, and other loud noises.

Also, consider putting earplugs in if you hear noise coming from another part of the house.

Your Body Clock May Be Off

Try going to bed earlier or later than usual. Sleeping at the same time every night can cause your body clock to get confused.

When your body clock gets out of whack, it can affect your ability to fall asleep.

Final Thoughts

We all love to take naps because it helps to re-energize our body, but too much napping only leads to oversleeping.

In this article, we have come up with multiple ways to help you avoid napping without oversleeping, ensuring that you receive the amount of rest you need.