Apparently in Spain, the first thing a builder does on arrival at a job, is to find the best place to take a siesta, for his lunch break! This big sunny country with a beautiful language is also one of the world’s most beautiful. Madrid has the second highest-number of trees in a city (after Tokyo), with everyone within a 15-minute walk of green space.
People here eat fresh food (made with local olive oil) and drink locally-made wine. Spaniards have one of the world’s longest life expectancies, and it could be well to do with the long-regarded afternoon nap! We may not have the weather in England to sit in the sun every afternoon, but there is still lots to learn!
Intelligence without naps, is a bird without wings. Spanish artist Salvador Dalí
The History of Spanish Siestas
DolceLoca (spot the cat taking a siesta!)
Spain did not invent midday rest, it inherited it. Ancient Romans stopped at the sixth hour of daylight, around midday, to eat and rest. Greeks also adapted their routines to the heat. The Iberian Peninsula, with bright summers and long harvests, proved perfect for a habit that gave people shade, food, and a brief sleep.
During the agricultural era, farmers shaped their day around the sun. Work began early, paused in the harshest hours, then resumed as the light eased. The siesta became a practical tool, not a luxury. It offered recovery and allowed labour to stretch across a cooler evening.
Cities later grew, factories and offices arrived, and Spain’s rhythms adjusted. Yet the siesta kept its place in daily life, even if shortened. In some areas, shops closed in the afternoon, which pushed families to keep a long lunch and a short nap. In others, the nap became informal, squeezed into a sofa or a quiet corner after the meal.
Culturally, the siesta signals care for balance. Spain prizes family meals, social ties, and time away from the desk. Famous figures, from artists to statesmen, guarded their nap as a tool for clarity and creativity. The message is simple. Rest is not weakness, rest is strategy.
From Ancient Traditions to Modern Daily Life
The siesta grew from hot fields and heavy work. Farmers avoided the peak sun, then returned to their tasks with renewed focus.
As Spain modernised, work hours shifted. After the Franco era, alignment with EU schedules reduced the classic midday break in many sectors. Yet the habit did not vanish. Surveys still suggest that 20 to 30 percent of Spaniards nap on a typical day, often for a short period after lunch.
In cities, naps moved from bedrooms to sofas and quiet corners. Some offices allow short breaks. Many people keep it simple, they close their eyes for 10 to 20 minutes and wake up sharper.
Siestas Around Spain: Regional Differences
Spain is not uniform in its siesta customs. The south, such as Andalusia, tends to have longer lunch breaks due to hotter afternoons. Small towns may close shops in the early afternoon, which keeps a slower pace and a family focus at home.
The north, including parts of Catalonia and the Basque Country, often prefers shorter breaks. Big cities like Madrid and Barcelona now keep many shops open through the afternoon. Supermarkets and chains rarely close. Yet in neighbourhoods and smaller communities, you still find shutters down for a while, and a quiet street that invites rest.
Benefits of Afternoon Naps
Good rest is not guesswork. Short daytime naps can lift alertness, support memory, and calm the nervous system. Science backs the habit when it is done well.
A 20 to 30 minute nap helps you pass the post-lunch dip, the natural drop in energy that hits many people in early afternoon. The trick is timing and length. Too long, and you risk sleep inertia, that heavy, foggy feeling. Short and sweet keeps your brain in a light sleep stage, which helps you wake clear.
Key benefits include:
- Better alertness, quicker reaction time, and fewer errors
- Sharper memory and learning, especially for new tasks
- Lower stress and steadier mood, which supports teamwork
- Heart health markers that point to long-term gains
Some worry that naps make you lazy or harm night sleep. Short naps do not. Kept under 30 minutes and taken early in the afternoon, they help performance without stealing from your night.
Boost Your Energy and Mood with a Quick Rest
Even a brief nap can change the feel of your day. Stress eases, patience returns, and thinking feels lighter. Research on pilots and astronauts, including NASA protocols, shows that short naps can improve performance and alertness in demanding settings. The same idea applies at a desk or in a workshop. A timed nap resets attention and helps you avoid mid-afternoon slump.
Many Spaniards stay productive because they nap with purpose. Eat, rest for 20 minutes, move, then return to work. The rhythm counts. It is like pressing a small reset button, not switching off for hours.
Long-Term Wellness Gains from Regular Siestas
Regular, well-timed naps can support heart health. Studies link short daytime sleep with lower blood pressure and reduced strain on the cardiovascular system. The effect fits with a broader Mediterranean pattern, where balanced meals, steady movement, and social ties protect long-term health.
Short naps can also support better sleep at night. They take the edge off exhaustion without pushing bedtime later. Keep them early in the afternoon and brief, and they act like a supplement, not a replacement.
The longevity rate of Spaniards is around 83, due to outdoor lifestyles and lots of fresh fruits and vegetables. UK tourists may want egg and chips, but Spanish food is more regional, based on seasonal produce, something we could learn from.
It’s spicier than Italian food, and uses more peppers and chillies, so don’t rub your eyes if chopping them! Wash down with fruity sangria (use grape juice in lieu of wine, if wished).
How to Add Siestas to Your Busy Schedule
You can adopt the spirit of the Spanish siesta without changing your entire day. Start small and keep it practical. The goal is not to sleep for an hour. It is to rest just enough to feel brighter.
Try this simple routine:
- Eat a balanced lunch, go light on heavy fats and sugar.
- Find a quiet spot, dim the lights if you can.
- Drink water, avoid caffeine in the hour before your nap.
- Set a timer for 20 minutes, place the phone face down.
- Lie back or recline, focus on slow breathing.
- When the timer rings, get up, stretch, and step into daylight.
- Take a short walk or sip cool water to clear any haze.
Sample day with a siesta:
- 7:30: Wake, light breakfast, brief walk
- 12:45: Healthy plant-protein lunch
- 13:15: Nap setup and 20 minute rest
- 13:40: Wake, stretch, two minutes of fresh air
- 14:00: Return to work with a clear task list
- 17:30: Short break, movement or snack
- 22:45: Wind down for night sleep
If work blocks a full nap, try a micro-nap. Close your eyes for 8 to 12 minutes, breathe slowly, and relax your jaw and shoulders. Even brief rests can restore focus when stacked over a week.
Simple Steps to Your Perfect Siesta Spot
- Quiet corner: Choose a space away from chatter and bright screens.
- Soft light: Use blinds or an eye mask to reduce glare.
- Comfortable posture: Recline in a chair or lie on a sofa with neck support.
- Cool room: Slightly cooler air helps you drift off.
- Timer app: A gentle alarm avoids deep sleep.
- Pre-nap routine: Two minutes of slow breathing settles your mind.
- Caffeine timing: Skip coffee an hour before, or try a small coffee just before a 20 minute nap if it suits you. Caffeine peaks after you wake.
Keep the setup low-tech and repeat the same steps each day. Habit makes rest easier.
