What is a siesta? The history of the afternoon nap and its benefits.

Aly Walansky

Those of us who remember preschool days perhaps recall a routine of afternoon naps. A busy morning of activity would be followed by lunch and recess and then some much-needed quiet time. Decades later, we're all feeling overtired and cranky after long days of work and meetings, and suddenly the idea of embracing that forgotten midday siesta sounds really enticing. Are we just lazy, or is there encouraging science behind the afternoon nap?

A siesta is a short nap in the early afternoon, typically after lunch. While those of us programmed to overschedule our lives may see daytime napping as lazy, it's actually an effective tool in maintaining longer and more productive days. It's been a traditional practice in many cultures for centuries, especially in Spain and Latin America, where people take a break during the hottest part of the day to rest and recharge.

"I have lived in Spain on and off for five years and have fully embraced the wonderful tradition of the siesta," shares Jenoa Matthes, a travel expert and founder of The Travel Folk. When Matthes first moved to Madrid, she was curious about this afternoon nap that much of the country seemed to take daily. "Coming from the U.S., where stopping in the middle of a workday to nap seemed practically unheard of, the idea of a siesta was quite foreign to me. However, I soon learned just how ingrained into Spanish culture and lifestyle the siesta truly is," says Matthes, who couldn't help but notice that shops and many businesses would close their doors each afternoon to allow time for rest.

"At first, I found this disruption to the normal work schedule a bit jarring. After trying the siesta, though, I quickly understood why Spaniards are so devoted to their midday nap. Nothing refreshes me on a hot summer afternoon quite like returning home after lunch, drawing the curtains and lying down for 20 to 30 minutes," adds Matthes, who shares that this practice would always make her wake up feeling re-energized and more alert. "The nap also does wonders for my mood and productivity. On days when I don't get a chance to siesta, I often feel sluggish and find it harder to focus later on."

"The word 'siesta' comes from the Latin 'sexta,' meaning the sixth hour after someone wakes up," says Dr. Dylan Petkus, MD, MPH, a sleep researcher with Optimal Circadian Health. For example, he explains, if you wake up at 6 a.m., "siesta" (six hours later) would be at noon.

The history of siestas is rooted in cultures characterized by lengthy daylight periods and warm climates for at least part of the year. Before the advent of sleep tools like blackout curtains, sleep masks and cooling fans to help manufacture the ideal sleep setting at any time of day, there wasn't enough nighttime in these regions for sufficient overnight sleep. "This was a problem because it would be during times of the year that required significant labor in agricultural societies. However, it would often be too hot to work physically during the middle of the day. As a result, these cultures used this time to make up for sleep loss at night with an early-afternoon nap," says Petkus. That way, they could continue to be productive without being constantly exhausted.

The Spanish "siesta" is probably the best-known term associated with the afternoon nap, but ancient Romans in Italy practiced afternoon naps, known as "riposo," many centuries earlier. "Midday or early-afternoon naps are common around the Mediterranean and in many Latin American countries, especially in hot environments," says Mark Kovacs, PhD, VP of Health & Performance at Canyon Ranch. This practice is seen in the sports setting, as well. "It is common for athletes to take afternoon naps between practices and games (as in the NBA) or during the breaks between two-a-day practices (as seen in tennis or football)," he adds.

Siestas are like a reboot for your brain. "A short nap, around 20 to 30 minutes, can boost acetylcholine levels, enhancing alertness and memory consolidation," says Petkus. It's like hitting a cognitive refresh button. But beware — you don't want to nap too long. "You might experience sleep inertia, where waking up feels like dragging through molasses due to disrupted adenosine clearance," he continues. Also, late-day naps can be an issue because they can interfere with nighttime melatonin production, disrupting your sleep cycle.

"In one research study that looked at the combined results of several studies on naps, they found that taking a short nap in the early afternoon can significantly improve your cognition and memory," says Petkus. It helps you feel more alert and ready to tackle tasks. Be aware, though, that you might feel groggy right after waking up. That said, a quick nap can boost your brainpower for the rest of the day.

An afternoon nap has many health benefits. These can include "improvements in energy, alertness, productivity and cognitive function, as well as reductions in fatigue, errors and risk for accidents," says Dr. Keith C. Summa, MD, PhD, a sleep researcher and assistant professor at Northwestern Medicine Feinberg School of Medicine.

Part of the basis for siestas and afternoon naps goes back to our body's natural 24-hour, or circadian, rhythm in body temperature. "Body temperature is at its lowest in the middle of the night during sleep and then begins to rise in anticipation of waking up as well as throughout the morning. In the midafternoon, there is a dip when the body temperature decreases for a short period of time before rising again until peaking in the evening. It then begins to fall in the early night," says Summa.

Decreasing body temperature helps us fall asleep. So, siestas and afternoon naps take advantage of this normal rhythm by allowing a person to take a daytime rest when the body is most receptive to its benefits.

The culture of siestas is changing. In Spain and some Latin American countries, the traditional siesta is becoming less common due to evolving work schedules and lifestyles in a more global economy. Despite these changes, the practice of taking short, revitalizing naps remains popular worldwide. For instance, "Tech companies in Silicon Valley are encouraging employees to take power naps, recognizing the productivity and health benefits," says Petkus. So, while the traditional siesta may be fading in some places, napping culture is catching on.

Incorporating a short nap into your afternoon can be beneficial, but even some quiet rest can do the trick. "If you are in a position to have time in the midafternoon to safely dedicate to a siesta, then an approach to take is to put your phone/screens away and lie down in a cool, dark, quiet room without any distractions," say Summa.

Set aside up to 45 minutes for a nap. "If you are unable to sleep, then practice meditation or breathing exercises to achieve some benefits of rest," he continues. You want to limit a nap to less than 45 minutes to avoid falling into a deep stage of sleep that may be harder to wake up from.

Similarly, after the siesta, give yourself about 15 minutes before you need to be active and perform cognitively at a high level. "Waking up can be associated with sleep inertia, in which your mind and body move slower than usual as you transition from sleep to wake," adds Dr. Summa.

Historically, a siesta was a way to escape the oppressive midday heat and compensate for less nighttime sleep in areas with prolonged daylight hours. It can help reenergize you and boost productivity in the after-lunch slump period.

A typical siesta lasts about 20 to 30 minutes. "This duration is ideal for a quick recharge without falling into a deep sleep, which can cause grogginess," says Petkus. Shorter naps are generally more effective for boosting alertness and performance.

Siesta time is usually in the early afternoon, between 1 p.m. and 3 p.m. "This timing aligns with our natural circadian rhythms when the days are longer, which often dip after lunch, making it the perfect time for a short rest," says Petkus.

A siesta is a specific type of nap taken in the early afternoon, particularly in cultures where this practice is traditional. Naps can happen at any time of the day. "Both can be beneficial, but a siesta is particularly effective because it aligns with natural circadian rhythms. Research shows that napping around 1 p.m. can improve alertness and performance without significantly disrupting nighttime sleep," says Petkus.

  • Mark Kovacs, PhD., FACSM, CSCS, Vice President of Health and Performance at Canyon Ranch

  • Jenoa Matthes, travel expert, gastronomy trips organizer and founder of The Travel Folk

  • Dylan Petkus, MD, MPH, MS, award-winning researcher and peer-reviewed author

  • Keith C. Summa, MD, PhD, Assistant Professor, Department of Medicine, Northwestern University Feinberg School of Medicine

Advertisement