Visiting Italy as a child, I was often forced to take a riposo (a short power nap) after lunch.

It was frustrating to say the least. I could have been playing in the sun, yet here I was being asked to sleep in the day.

Of course, as an adult, I often crave a midday snooze. What changed? (I got older, that’s what changed.)

In this article, we’re looking at the benefits of a power nap, the culture of riposo, and how to take one of your own.

1. What is a riposo?
2. The benefits of a power nap
3. What is the best length of time for a nap?
4. Should you nap every day?
5. How to take a riposo?
6. Should you drink coffee before a nap?
7. The final word on power naps

What is a riposo?

Simply put, a riposo (which translates to ‘rest’) is an Italian power nap. An antidote to hustle culture.

It’s called riposo in Northern Italy, and referred to as pisolino in the south of Italy, where my family hail from. I’ve also heard it called pennichella and pennica, depending on the part of Italy you’re in.

Phrasing aside, the riposo is essentially a 10 to 30 minute nap taken from between 1pm and 5pm. Taking one allows you to wake feeling refreshed, alert and ready to tackle the rest of the day.

During this time, many shops, restaurants and other businesses will close, turning villages into complete ghost towns. Appropriate, then, that in the south this time is known as controra, which is supposedly the time that ghosts and spirits are more active.

Of course, a riposo is Italy’s version of the afternoon snooze, but napping is obviously not exclusively Italian.

In Spain, they have the famous siesta, which is very similar to Italy’s riposo in terms of the culture and timings. It’s similar elsewhere, with the pižolot in Dalmatia (Croatia), and the 午睡 (translating to ‘noon sleep’) in China.

Elsewhere in Asia, the Japanese have the culture of inemuri (translating to ‘present while sleeping’). This is less of a formal nap, and more about catching a few minutes of shut-eye at random times during the day. If you see someone sleeping on the job or snoozing on a train, they are deep in the art of inemuri!

The benefits of a power nap

Short naps that typically last around 20 minutes can offer a range of benefits for both body and mind.

It’s worth saying now that the jury is still out on exactly what regular napping does to the body, although studies suggest that a well-timed nap can boost alertness, improve concentration and enhance mood.

However, both myself and generations of Italians before me can vouch for the effectiveness of a nap. I’ll take a short nap and often wake feeling more refreshed and a little happier.

For me, it’s worth it as I feel more alert and less stressed.

Unlike longer naps, which can leave you groggy due to deeper sleep stages, short naps help refresh without interfering with nighttime sleep.

Additionally, research from 2019 suggests that napping once or twice per week may result in a lower risk of incident cardiovascular disease (CVD) events. However, other studies suggest the opposite, so take it all with a hefty pinch of salt.

What is the best length of time for a nap?

With a nap, timing is the key.

Nap too long and you’ll feel groggy when you wake, which is the opposite of we’re going for with a power nap.

As mentioned, the best power nap length is between 10 and 30 minutes, with 20 minutes being seen as the sweet spot.

To achieve this, you may need to set a timer or an alarm. Some modern smartwatches have built-in nap timers, which are really useful.

If you don’t set an alarm, you are playing a game of ‘nap roulette’, where you could sleep for 20 minutes or two hours. Not good if you have a job to do or kids to look after…

However, if you’re an experienced napper, you can often train yourself to nap for 20 minutes. Practice makes perfect.

Should you nap every day?

You can, although I only tend to nap when I am feeling particularly tired (either physically or emotionally, or both), or if I’m feeling rundown or sick.

This is when I feel the most benefit of a power nap. On days where I feel full of energy, or have lots to do, I don’t tend to nap.

You do you, but if you start to rely on naps to feel alert, then you may not be sleeping well enough at night. If that’s the case, then you may need to look at your sleep hygiene to fall asleep quicker and stay asleep longer.

How to take a riposo?

It’s simple. Lie down on a bed or sofa and close your eyes.

Ideally, the room will be dark, cool and quiet.

If you can, draw the curtains or close the blinds, as a darker room often helps you drift off faster. As it’s daytime, you may need to use an eye mask and earplugs.

My personal advice is that if you haven’t drifted off into a napping state after around 15 minutes of lying down, then get up and carry on with your day.

Sometimes your body doesn’t actually need the nap, and lying there trying to force it won’t help.

Should you drink coffee before a nap?

One thing my father used to do before taking his naps is drink a shot of espresso.

This seemed quite unusual, but apparently this is an actual thing. It’s known as a ‘coffee nap’.

The thinking behind it is that caffeine often takes around 20 minutes to kick in, so you should be able to down a cup of coffee, enjoy a short nap, then wake with less grogginess.

Of course, you may prefer to have a coffee after waking, which is what I do.

The final word on power naps

Italy’s power nap culture is worth implementing if you want to feel more productive later in the day.

Naturally, it may be difficult enjoying a riposo if you are working from an office or have a tight deadline, but if you work from home, it can be a worthwhile inclusion to your routine.

I find they are best enjoyed a few times a week. If you become reliant on naps every single day, it may be a sign that you aren’t sleeping enough at night.

(And if that’s the case, try eating a kiwi before bed!).

Let me know if you’re going to try a riposo for yourself. 👇