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- The day after Daylight Savings Time begins (early to mid-March)
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National Napping Day arrives every year the day after Daylight Saving Time begins, offering a much-needed chance to recover from the ‘spring forward.’ Embrace the science-backed benefits of a good nap, from improved alertness to enhanced mood. So, dim the lights, find a comfy spot, and give yourself the gift of restorative rest.
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History of National Napping Day
National Napping Day was created in 1999 by a Boston University professor and his wife. William Anthony Ph.D. and his wife Camille Anthony created this holiday to spread awareness on the importance of getting enough sleep and its benefits. The holiday was meant to help make up for the amount of sleep lost when the hour changes. The date was chosen because studies have shown that people are already at their most tired and sleep deprived after daylight savings changes. The change of the hour really makes a difference, but National Napping Day can make you feel like there was no change at all.
However, even though the holiday wasn’t created until 1999, the Spanish already had the tradition of taking an afternoon “siesta.” That’s good news for Spain, since daylight savings won’t affect the routine of the people there too much. The Ancient Romans were known to take midday naps as well. With the hustle and bustle of modern life midday naps seem more like a thing from the past to most people. Naps are seen as luxuries now, a symbol of extra time most of us can’t afford. But back then naps were seen as a necessity and were sometimes used for medicinal purposes and even religious practices. Even though National Napping Day was created 21 years ago, it still doesn’t have actual recognition as an official national holiday. Although National Napping Day isn’t technically a real holiday, who doesn’t love a reason to nap?
National Napping Day timeline
The Ancient Greeks would regularly take naps during the hottest part of the day.
Ancient Roman physicians prescribed naps to their patients.
Naps were commonly taken in Ancient Arabia and sometimes as a part of religious practices.
To this day, the Spanish still honor the tradition of taking midday naps or “Siestas.”
National Napping Day FAQs
When is National Napping Day?
In 2026, National Napping Day falls on Tuesday, March 10. It’s the perfect opportunity to catch up on some much-needed rest after the ‘spring forward’ of Daylight Saving Time.
What are the benefits of napping?
Napping offers numerous benefits, including improved alertness, enhanced performance, and better mood. Studies show a short nap can be more effective than caffeine for boosting cognitive function and reducing stress.
How long should a nap be?
The ideal nap length varies, but a ‘power nap’ of 20-30 minutes is often recommended for adults to boost alertness without entering deep sleep, which can lead to grogginess upon waking.
Is National Napping Day a real holiday?
While not a federal holiday, National Napping Day is a widely recognized observance celebrated annually. It was created to raise awareness about the health benefits of napping and the impact of Daylight Saving Time.
National Napping Day Activities
Take a nap
This might seem obvious but with our busy schedules sometimes we ignore the things our bodies need, like rest. The best way to enjoy this holiday is to get comfy and rest. Close the curtains, set your phone to silent, snuggle up in your favorite pj’s and relax.
Set up a sleeping playlist
Sometimes even though we want to relax or fall asleep we just can’t seem to turn our brains off. Setting up a calm music playlist can help your brain relax and make it easier to fall asleep. This is a great way to unwind and discover new music.
Turn off your phone
This is the hardest one I know! But when we’re distracted by what's going on on our phones it's hard to get our body and brain to be relaxed enough to fall asleep. If you can’t bear to turn it off then set it to silent and try to get a quick 20 minute nap in.
5 Facts About Sleeping That You Didn’t Know About
You can’t dream while napping
If you are sleeping the recommended time for napping then you shouldn’t be able to dream.
If you do dream you may be sleep deprived
The only way you can dream is if you take a 90 minute nap which is not as recommended.
Not all naps are the same
Taking a 20 to 30 minute nap will make you feel energized while a 60 minute nap will make you feel more rejuvenated albeit somewhat groggy.
REM sleep is the most important stage when sleeping
REM sleep is very beneficial to cognitive function and can be achieved through longer naps.
You have REM sleep during a 90 minute nap
90 to 120 minute naps encompass all stages of sleep including REM sleep.
Why We Love National Napping Day
It’s super healthy for you
There are so many health benefits to napping that may make you think twice next time you decide to skip a nap, including increased awareness, brain performance and a decrease in stress. One of the biggest benefits is that it keeps your heart healthy. People who nap reduce the risk of heart disease and heart related death. Now we can definitely say we heart National Napping Day!
They put you in a better mood
When we’re tired we are more prone to mood swings, irritability, and impulsivity, but with a short nap you can wake up feeling brand new! Studies show that taking short afternoon naps can make you feel more happy and it can even improve your sex life.
Gives us a reason to relax
Let's face it, we’re sleep deprived! Sometimes we can get caught up in our busy day to day lives and our crazy schedules. All it takes is a 20 to 30 minute nap to feel energized for the rest of the day. National Napping Day is the perfect day to let yourself hit the snooze button.
National Napping Day dates
| Year | Date | Day |
|---|---|---|
| 2025 | March 10 | Monday |
