My dad has always struggled to sleep. From work stress to a snoring wife, there's always something disrupting his rest, so by lunch he's exhausted and struggling to keep his eyes open. And it's not just my dad – a 2025 survey found that 72% of adults struggle with daytime sleepiness.However, lately I've noticed my dad has a spring in his step, particularly in the afternoons. I asked him what changed and he let me in on a simple sleep solution that gives him energy throughout the day without causing 3 a.m. wake ups. Every afternoon at 2 p.m. he sets a timer for 20 minutes, takes a quick nap, and then as soon as the alarm goes off he's up and ready to go.It's a solution that comes approved by various sleep experts. I spoke to Dr. Shelby Harris of BetterSleep, to learn how naps can help people with insomnia and sleep deprivation to maintain energy throughout the day, plus she shares her expert tips on how to nap properly without ruining your sleep at night.Key takeaways72% of adults experience daytime sleepiness and exhaustion that gets in the way of their everyday activitiesA nap can help you reclaim energy and feel more awake in the afternoon but they can also destroy your sleep quality the following nightTo nap properly, set an alarm for 20 minutes, get up once your nap is over and finish napping by mid-afternoonIf you feel like you need to nap everyday or you think your naps are impacting your overall sleep quality, speak to a healthcare professional about other ways to improve your sleep qualityHow napping alleviates insomnia symptoms