How Long Should a Nap Be? Benefits, Timing and Mistakes to Avoid
Naps can be useful, especially after a poor night or during a demanding day. But the length and timing make a big difference. Done well, a nap can improve alertness and mood. Done poorly, it can leave you groggy and make it harder to fall asleep at night.
The best nap lengths
- 10 to 20 minutes: a quick refresh that most people wake up from easily.
- 30 minutes: may cause grogginess for some people when they wake in deeper sleep.
- 60 to 90 minutes: a full sleep cycle, which can be helpful when you are very short on sleep, but may affect nighttime sleep.
- Under 10 minutes: may still help a little, so do not worry if you cannot sleep.
When to nap
Early to mid afternoon, roughly between 1 and 3 p.m., suits many people because there is a natural dip in alertness. Napping late in the day, especially after 4 or 5 p.m., can reduce your sleepiness at bedtime.
How to nap well
- Set an alarm so you do not oversleep.
- Find a cool, dim and quiet spot, or use a sleep mask.
- Lie down comfortably, but you do not need to get under the covers.
- Take a few slow breaths and let your body relax.
- After waking, get some light and water to shake off grogginess.
Who should be careful
If you have insomnia, long naps may make night sleep worse, so keep them short or skip them. If you need long naps every day or feel overwhelmingly sleepy, speak with a doctor, because excessive daytime sleepiness can have medical causes.
This article is for general information and is not medical advice. If sleep problems last for weeks, or you feel unusually sleepy during the day, talk with a doctor or a licensed sleep specialist.
