Tired of being told to 'just push through'? Here’s why a 20-minute nap might be your quiet rebellion against toxic positivity.
I’ve been on a personal crusade to campaign for everyone to take a power nap, at the very least every second day, for years now. I started my power napping journey back when I had my first son, 10 years ago. This was out of pure necessity. I just found that there was no way I could get through a day without it. And to be completely honest, I didn’t like how I was acting and how I felt when I didn't have a nap (I was very snappy and shouty!)
I used to love a long snooze on the sofa pre-kids, but once I had a baby, that kind of time just didn’t exist anymore. So I adapted. I made it my mission to master the art of the 20-minute power nap. And once I got the hang of it, I realised I felt calmer, more focused, less reactive—and, unexpectedly, more creative too.
And yet, even now, when we’re all living in this hyper-connected, endlessly-on world, I still get odd looks when I talk about napping. Like it’s indulgent or lazy. But here’s the thing: it’s not. It’s essential. Especially for anyone being pulled in multiple directions—whether it's work, caregiving, emotional labour, or just the general intensity of life right now. Our energy gets stretched in so many ways, and a nap can be one of the few moments in the day that’s truly just for us.
I know reframing naps as something valuable is hard. We’ve been taught that productivity is the goal, and rest is something you earn. That if you’re tired, you just need to smile, stay positive and crack on. That’s toxic positivity at work—and it’s exhausting.
Let’s be clear: power naps aren’t lazy. They’re a quiet, powerful way to say, "I deserve rest." They’re a way to step out of the noise and into something softer, something smarter.
What I’m always struck by is why I seem to be one of only a few people I know who power naps. To me it’s the world's best health-hack, and it’s completely free, gluten free, vegan, no additives, organic blah blah blah!
Obstacle One: ‘I feel too guilty to take a nap’
I hear this a lot, especially from people who feel like they should be doing something else—working, tidying, replying to emails, ticking another thing off the list. It’s like we’ve internalised this idea that we always need to be doing to be worthy.—working, tidying, replying to emails. It’s like we’ve internalised this idea that we always need to be doing to be worthy. But I want to say this clearly: your worth is not measured by your output.
Taking a nap, a rest, or just stopping for a moment doesn’t mean you’re lazy. It means you’re human. It means you’re listening to your body. And ironically, it actually helps you get more done in the long run. Stepping away from ‘doing’ lets you return clearer, calmer and more energised. That’s not a weakness—it’s a tool.
Obstacle two - I don’t have time or I have tried and I felt groggy and rubbish.
For this I’ve asked sleep expert, Dr. Shelby Harris, to jump in and share her tips for mastering the art of the power nap, so that you don’t have to spend 2 hours napping and so that, when you do, you feel refreshed and ready to go.
Tip One - The shorter the better
Anytime we fall asleep we move through a series of sleep stages and the trick is to try to not go into a very, very deep sleep for too long, or you will wake up feeling groggy and drowsy. Keep your power nap to around 20 minutes, but no longer than 30. Ideally, set a timer for 30 minutes, that way it’ll account for a little time to fall asleep.
Tip Two - Try guided power naps
If you’re a bit worried about starting out, and also worried about waking up, you can try a few options. First the Clementine app has a 19min power nap session that is loved by the women using the app. Or why not try playing white noise or classical music and setting an alarm to wake you.
Tip Three - Don’t stress if you don’t doze off
Sometimes you may not fall asleep. Try to not stress about this and use the time to relax and remind yourself that relaxing is just as good as a sleep. A rest will be more than enough to give you some extra energy. If you find yourself stressing, repeat this mantra “It’s ok to rest, I don’t have to fall asleep, enjoy this break.”
Tip Four - Get comfy - but not too comfy!
Find somewhere comfy, but not too comfy. While it is ideal to sleep only in your bed when at home (which helps prevent insomnia in the future!), some people find that it is more of a challenge getting up after a brief nap since the bed calls their name even more. Plus, many people don’t have the luxury of being in their house all day to take naps in bed. A couch or a cosy chair is a good option, and if you are at work, consider a pillow to rest your head on at the desk. If you want to lie on your bed, that’s cool, but don’t get into bed or you might find it really hard to get going again.
Tip Five - Go gently
Try to plan to give yourself an extra couple of minutes after the power nap to get back to full energy, so you can gently get going. This period after the nap can often be a time where creative ideas start to flow, so if you have 5 minutes to spare, allow yourself to lie there for a little longer and let the ideas flow.
Tip six - Re-hydrate
Drink a glass of water after your nap. This will help to nourish your body, not just your mind, and is a nice way to signal that you are moving into a new active mode.
Tip seven - Not too late
Don’t nap too late in the day. This could really make it tricky to get back to sleep at night. Leave a good 8 hour gap between your nap and going to bed. This will then allow you to build up some more “hunger” for sleep at night. So, for many people, that means don’t nap after 2pm.
Tip eight - Practice
You may not get it right the first time but remember that there are soooo many benefits of resting, so keep going with it. Try to schedule this into the same time every few days or whatever works for you but by creating a routine around it, so that you will have more of a chance of building this into a ritual that you will protect like gold.
Caution
If you have trouble with sleep at night such as insomnia, Dr. Harris is clear that you should try to avoid naps as they might actually worsen your nighttime sleep. Also, if you find that you are excessively sleepy during the day and can’t get through without multiple naps – or that your naps are un-refreshing – consider talking with your doctor.
Famous Nappers Club: You’re in Good Company
Need a little more permission to rest? Here are some high-performers who swear by their naps:
Lady Gaga: Known to take quick naps even during interviews.
Gwyneth Paltrow: Champions napping as part of her wellness routine.
Winston Churchill: Took daily naps during WWII to maintain stamina.
Albert Einstein: Believed naps helped with clarity and creative breakthroughs.
LeBron James: Sleeps 8–10 hours and naps daily for recovery.
Salvador Dalí: Practiced micro-naps for artistic inspiration.
I know how hard it is to give yourself permission to rest - especially when the to-do list never ends and the guilt creeps in the second you lie down. But I’ve seen, time and again, how powerful a short nap can be. Not just for feeling more human, but for genuinely improving your focus, your patience, your creativity.
At Clementine, we created two specific power nap sessions for exactly this reason. One is 12 minutes and the other is 19 minutes, so you can choose what works for your day. And the reviews are honestly amazing—so many people have told us that our naps have changed how they approach rest, and helped them build a habit they actually look forward to.
So if you need a sign that it’s OK to slow down for a moment - this is it. Pop your headphones in, press play on one of the Clementine naps, and let yourself take a break.
Authored by: Kim Palmer, Founder of Clementine App and Dr. Shelby Harris