Why a Nap Schedule Is One of the Best Things You Can Do for Your Mental Health
By Dr. Regina Chow Trammel, PhD, LCSW | Therapist, San Gabriel Valley & Telehealth California & Illinois
Let's be honest — most of us are running on empty.
Whether you're chasing kids around, juggling multiple work projects, or simply trying to keep up with the pace of life in a city like Los Angeles, rest often feels like something we'll get to "later." The problem is, later never comes. And the cost of that — to your nervous system, your mood, your relationships, and your mental health — is real.
Here's something I tell my clients: rest is not a reward for finishing everything. It is part of the work.
And one of the most underrated forms of rest? The humble nap. Naps are not a sign of laziness. Au contraire! They are neurologically restorative. Even a short 20-minute nap has been shown to improve alertness, reduce cortisol (your body's primary stress hormone), and give your nervous system a much-needed reset. When we are chronically overstimulated — rushing from task to task, scrolling, multitasking, worrying — our nervous systems stay in a low-grade state of activation. That activation, sustained over time, is one of the primary pathways to anxiety, burnout, and emotional exhaustion. No fun, at all!
A nap interrupts that cycle. It is a small but meaningful act of regulation that you can feel proud of.
What Nature Can Teach Us About Rest
I live and work in Los Angeles — a city I was born in and deeply love. One of its great gifts is that nature is never far away. The mountains are visible on clear days. The foothills are home to wildlife. And right now, in spring, that nature is sending us a quiet message.
Bears are emerging from months of hibernation, moving slowly through our foothill communities as they search for food. Bees are beginning their work of pollination. The natural world operates on rhythm — seasons of activity and seasons of rest, woven together intentionally.
We are not designed to be exempt from that rhythm.
Spring tends to bring a surge of energy for many people — longer days, more light, a natural lift in mood. But without intentional rest built into that energy, the surge tips into overdrive. We overcommit, overextend our commitments, and eventually crash. Burnout ensues.
What Other Cultures Already Know
In Spain, Mexico, and much of Latin America, the siesta is not just a nap — it is a cultural institution. A midday pause built into the structure of the day, often shared with family, that signals: this moment matters more than productivity.
There is wisdom in that. The siesta says that human beings need more than efficiency. We need pause. We need to come back to ourselves in the middle of the day, not just at the end of it.
As Americans, we have largely abandoned this. We wear busyness like a badge of honor. But the mental health consequences of that choice are everywhere — in rising rates of anxiety, depression, and burnout, particularly in high-pressure metros like Los Angeles.
The Mental Health Case for Napping
Here is what a short, intentional nap can do for you:
Regulate your nervous system. When you lie down and allow your body to settle, your parasympathetic nervous system — the "rest and digest" system — gets a chance to activate. This counters the chronic low-level stress response that drives so much anxiety.
Interrupt rumination. Racing thoughts feed on momentum. A nap breaks the cycle, giving your mind a chance to release the loop of worry and return to the present moment with more clarity.
Restore focus and cognitive function. Post-nap clarity is real. Many people find they can tackle their remaining tasks with sharper attention and better decision-making after even 20 minutes of rest.
Build body awareness. Napping teaches you to notice your limits — to feel tiredness before it becomes exhaustion, and to respond to your body rather than override it. Over time, this builds the kind of self-awareness that is foundational to emotional regulation.
How to Build a Nap Practice That Actually Works
You don't need a perfect set time, or even a blackout curtain. Here are a few simple guidelines:
Keep naps short — 20 to 30 minutes is the sweet spot. Long naps (over 90 minutes) can disrupt nighttime sleep and leave you feeling groggy.
Time it right — Early to mid-afternoon (1–3pm) aligns with a natural dip in your circadian rhythm and is less likely to interfere with sleep.
Give yourself permission to nap— This is the big one and often the hardest part. Resting in the middle of the day can feel indulgent or unproductive. Remind yourself: rest is not a reward. It is maintenance. It is to serve your sustainability.
Pair it with mindfulness — Even if you don't fully fall asleep, lying down with slow, intentional breathing for 10-20 minutes offers many of the same benefits.
And…..If you're wondering whether I practiced what I preach today — yes! I did take a nap. And then I sat down and wrote this. The words came more easily and am noticing that I moved into the rest of my afternoon with more clarity and focus than I would have had otherwise.
That feedback loop — rest, clarity, presence — is exactly what I want for my clients. And it starts with something as simple as lying down in the middle of the day and saying: I am worth pausing for.
When Rest Isn't Enough
If you find that no amount of rest is touching your exhaustion — if burnout, anxiety, or chronic stress has taken hold in a way that feels bigger than a nap can fix — that is worth paying attention to.
Therapy can help you understand the patterns driving your depletion, regulate a nervous system that has been in overdrive for too long, and build a life that has real, sustainable rhythm in it.
I work with adults navigating burnout, anxiety, and stress in person in the San Gabriel Valley and via telehealth throughout California and Illinois.
A free 15-minute consultation is a good place to start. Call or text: 626-765-7602, or visit reginachowtrammel.com.
Dr. Regina Chow Trammel, PhD, LCSW is a licensed therapist, published author, and professor specializing in anxiety, burnout, trauma, and mindfulness-based therapy. She serves clients in person in Azusa, CA and via telehealth across California and Illinois.