National Napping Day – March 11, 2024

March 11 marks National Napping Day, a day dedicated to the art and science of napping. While often overlooked, napping has numerous health benefits and can greatly enhance productivity and overall well-being. Let’s delve into the history, activities, and significance of National Napping Day.

History of National Napping Day

The concept of National Napping Day was first introduced by William Anthony, Ph.D., a Boston University professor, and his wife, Camille Anthony. They initiated this holiday in 1999 to spotlight the health benefits of napping and to encourage people to take short breaks during the day to rejuvenate their minds and bodies.

How to Celebrate National Napping Day

Take a Power Nap:

Set aside 20-30 minutes during the day to indulge in a quick nap. Find a quiet and comfortable spot where you can relax and unwind.

Create a Cozy Environment:

Dim the lights, play some soothing music, and ensure your surroundings are conducive to relaxation.

Practice Mindfulness:

Before napping, engage in a short mindfulness exercise to clear your mind and promote relaxation.

5 Facts About Sleeping

  • We spend a third of our lives sleeping. On average, humans spend around 7-9 hours sleeping each night, which adds up to about 33% of our lifetime. This precious time allows our bodies and minds to recharge and be prepared for the day ahead. 
  • Sleep cycles through stages. A typical night’s sleep consists of 4-6 cycles, each lasting around 90 minutes. These cycles include non-rapid eye movement (NREM) sleep stages 1-3, and rapid eye movement (REM) sleep. NREM stages are periods of deep sleep where the body repairs and restores itself. REM sleep is when dreaming occurs.
  • Newborns sleep the most. Babies need a lot of sleep to support their rapid growth and development. Newborns typically sleep for 16-18 hours a day, while infants need around 12-14 hours.
  • Sleep needs vary by age. As we get older, our sleep needs decrease. Teenagers need around 8-10 hours of sleep, while adults generally function best on 7-9 hours. Seniors may only need 7-8 hours of sleep per night.
  • Animals sleep too! Sleep is essential for all living creatures, not just humans. The amount of sleep animals need varies greatly depending on the species. For example, elephants only sleep for about 2 hours per night, while sloths can sleep for up to 20 hours! 

Why We Love National Napping Day

Recharge After Daylight Saving Time:

National Napping Day falls on the day after Daylight Saving Time starts, a time when many people feel sluggish due to losing an hour of sleep. It’s a perfect excuse to catch some Zzz’s and recover from the time shift.

Power Up Your Brain:

Studies have shown that naps can significantly improve alertness, memory, and cognitive function. A short nap can be like hitting the reset button on your brain, making you sharper for the rest of the day.

Boost Your Mood:

Feeling stressed or grumpy? A nap can help! Napping has been shown to reduce stress hormones and improve overall mood.

Better Heart Health:

Research suggests that regular napping (once or twice a week) can be beneficial for your heart health, potentially lowering the risk of heart disease and stroke.

Celebrate the Power of Rest:

In a world that often glorifies being busy, National Napping Day is a reminder that rest is essential for our well-being. It’s a day to embrace the importance of napping and recharge for a productive and happy life.

National Napping Day Dates

2021March 15Monday
2022March 14Monday
2023March 13Monday
2024March 11Monday
2025March 10Monday


What is National Napping Day?

National Napping Day is a designated day to celebrate the benefits of napping and raise awareness about the importance of adequate sleep.

When is National Napping Day?

National Napping Day occurs annually on the day following the return of daylight saving time, usually the second Monday in March.


National Napping Day serves as a gentle reminder to prioritize self-care and embrace the restorative power of naps. By incorporating short periods of rest into our daily routines, we can enhance our overall health, happiness, and productivity.

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