• A nap can be an effective way to get enough sleep, but knowing ideal nap length is crucial to avoid grogginess and protect nighttime sleep.
• Short, 15 to 30 minute naps can help you to recover both emotionally and physically.
• Aim to sleep for 90 minutes, which is about one sleep cycle, for longer naps. This nap duration may work if someone is very sleep-deprived or fighting off an illness like pneumonia or COVID-19.

We've all fallen asleep in the middle of the day, whether it was a planned nap or we nodded off while watching TV. When planned and intentional, napping can help us get enough sleep, which is crucial to our physical and mental health . But just how long should a nap be?

For most healthy adults, the answer is 30 minutes or less, though this can vary based on individual circumstances. Continue reading to learn how to determine the ideal nap duration. We'll also explore the benefits of napping and show you how to make sure your midday snooze does not interrupt your nighttime sleep.

A nap is a period of sleep that's taken outside someone's normal sleep time - usually a shorter sleep session that occurs during the daytime. While most people nap during the day, those who work at night and sleep during the day may nap in the evening or at night. Up to 60% of older adults report napping often.

In a 2024 study , researchers outlined the three most common reasons adults napped:

• Appetitive: Napping because it's enjoyable
• Prophylactic: Napping in anticipation of difficulty sleeping at night
• Restorative: Napping to reduce fatigue

Benefits of Napping

Getting enough sleep is important to overall health, yet nighttime sleep and deep sleep often get the spotlight. Turns out, a power nap offers distinct health benefits too:

• Combatting sleep deprivation: If someone doesn't get enough sleep at night (usually defined as seven to nine hours ), it can be difficult to function at work, in social settings, and while driving. Not getting enough sleep also increases the risk of conditions like depression , diabetes , heart disease , high blood pressure , kidney disease , and stroke . Daytime naps can help make up for lost sleep.
• Boosting energy: People who experience an afternoon slump or struggle to maintain alertness and energy throughout the day may experience an energy boost from a quick nap.
• Improving mental health: Trouble sleeping is associated with higher levels of anxiety, stress, and depression. In some studies , a midday nap decreased negative emotions, even when someone faced a stressful event after waking up, such as a work presentation or difficult conversation.
• Boosting productivity and mental clarity: Early afternoon naps can help enhance alertness and clarity. They may even make us more productive or quicker at cognitive tasks, such as completing a crossword puzzle or learning a new skill.
• Enhancing memory: Long-term memories are stored during deep sleep . Even if someone doesn't nap long enough to hit the deep sleep stages, a 30-minute nap may enhance memory.

While naps offer many benefits, sleeping too long presents some health risks. In one sleep medicine review , adults who napped for 30 minutes or less each day on average were less likely to have high blood pressure than those who didn't take naps at all. However, participants who napped longer than 30 minutes daily had an increased risk for obesity, high blood sugar, and high blood pressure. This suggests the best nap length for healthy adults is on the shorter side (15-30 minutes).

While that is the ideal nap length for most, some people may benefit from a longer recovery nap if fighting off an illness like the flu or sleep deprivation. Taking long naps or too frequent naps (more than one a day) may also be a sign of a sleep disorder, such as sleep apnea or restless leg syndrome. This is a good reminder that if you're struggling with chronic fatigue, restlessness, insomnia, or other sleep issues, be sure to talk to your doctor to find out the underlying cause.

Naps and REM Sleep

If your nap length is longer than 30 minutes, it's important to time it so you wake up in the right part of the sleep cycle to avoid grogginess. There are four main stages of sleep:

• Stage 1: Non-rapid eye movement sleep 1 (NREM-1) or light sleep - a brief period where the body transitions from awake to asleep. It makes up about 5% of the sleep cycle.
• Stage 2: Non-rapid eye movement sleep 2 (NREM-2) - 45% of a sleep cycle, when the body prepares for deep sleep.
• Stage 3: Non-rapid eye movement sleep 3 (NREM-3) or slow wave sleep - 25% of the cycle, where the body is in deep sleep. This is when the body repairs itself and encodes long-term memories.
• Stage 4: Rapid eye movement (REM sleep) - the final 25% of the sleep where dreams can occur. This stage also improves cognitive functions and memory.

If someone wakes up in the middle of stage 3 or 4, they may experience sleep inertia, a temporary disorientation that leads to worse cognitive performance and mood in the short term. Often, this manifests as waking up groggy or in a bad mood. To avoid this feeling, you can either cut your nap short, ending at around 30 minutes, which is before hitting this phase, or time your nap so it covers one full sleep cycle, which is about 90 minutes.

Napping for more than an hour each day may increase the time it takes to fall asleep at night or disrupt nighttime sleep. That's because a longer nap can disrupt the Circadian rhythm .

This rhythm is a 24-hour cycle that influences energy levels, mood, and behavior. When it comes to sleep, we can think of the Circadian rhythm as the body's internal clock, telling you when to wake up and when to feel sleepy.

The Circadian rhythm is influenced by many factors, including when and what you eat, how much light is around you, stress, exercise, and even your usual sleep schedule. When we get too much sleep or have irregular sleep patterns, it disrupts this rhythm and may mean we don't feel tired and awake at our usual times.

Best Times of Day to Nap

To avoid disrupting the Circadian rhythm, the National Sleep Foundation suggests napping at least eight hours before nighttime sleep. That means if someone's bedtime is 10 pm, the latest they should nap is 2 pm. It may also make sense to take a quick snooze when the Circadian rhythm naturally dips in the middle of being awake, which may be around noon or 1 pm for an individual who typically sleeps between 10 pm and 6 am.

Worst Times of Day to Nap

The worst time to nap, even for brief naps, is less than eight hours before bedtime. That means if someone typically goes to bed around midnight, they want to avoid napping after 4 pm.

Nap length isn't the only factor that matters; the quality of your nap environment is also important. For restorative sleep, it's best to rest in a cool, dark room . For daytime naps, this could mean investing in blinds that block out sunlight or a sleep mask.

For better sleep , try to fall asleep somewhere quiet, possibly using earplugs if you live in a household that's noisy during the day. Ideally, fall asleep on a bed, not on the couch or another area that isn't intended for sleeping.

To use naps to increase alertness and improve overall health, it's best to be intentional. Set a time of day (and a timer), turn off background noise like the TV, and sleep somewhere that's cool and dark, ideally a bedroom.

It's also important to avoid falling asleep when you don't intend to. About 40% of older adults fall asleep accidentally, which can negatively impact nighttime sleep and may not reduce fatigue.

When new to napping, consider keeping a napping log. This is where you can track on paper or digitally the nap duration, the time of day you fell asleep, the sleep quality, and how you felt upon waking up. After a few weeks, this information can help you customize your nap routine to your needs and preferences.

Tips to Feel Refreshed After a Nap

To feel refreshed after a nap, remember:

• Nap more than eight hours before bedtime
• Sleep in a cool, dark, and quiet room
• Turn off background noise like the TV
• Set a timer so you don't nap too long
• Take a nap when your energy dips, usually around midday for most of us
• Nap in a comfortable sleep position and ideally in a bed

If feeling sleepy or low on energy during the day, there are other ways to boost energy. Alternatives to a short nap include:

• Take a walk
• Drink a caffeinated beverage (if morning or early afternoon)
• Do some gentle stretches or exercise
• Call a friend
• Go outside
• Eat a snack with protein, such as nuts or a yogurt bowl

No matter whether you're a napper or not, we can all benefit from seven to nine hours of quality sleep at night . For a good night's rest:

• Go to bed and wake up at the same time, even on weekends
• Keep the bedroom quiet, cool, and dark
• Avoid caffeine in the late afternoon or evening
• Don't do high-stress activities in the bedroom, such as work or taxes
• Take a warm bath, journal, or do something relaxing before going to sleep
• Avoid alcohol or large meals in the evening
• Get regular exercise
• Eat healthy
• Don't use electronic devices 30 minutes before bed

What should I do if I get insufficient sleep?

If you get insufficient sleep during your regular sleep time, napping for a short period (around 30 minutes) or a 90-minute nap may help. When sleep difficulties become chronic, it's best to see a healthcare provider who can diagnose any underlying sleep disorders and suggest ways to get enough quality sleep.

How much napping is too much?

Napping for longer than 30 minutes may disrupt nighttime sleep and lead to someone waking up groggy, with low energy, and/or disoriented. The exception is when someone is fighting off an infection or suffering from sleep deprivation. In these cases, naps of around 90 minutes may be helpful.

What if I can't fall asleep at night after napping?

If you can't fall asleep at night after napping, consider taking shorter naps in the future and make sure you are napping more than eight hours before your bedtime. It may also help to try an alternative way to get energy during the day, such as exercising or going outside.

What's a caffeine nap?

A caffeine nap is when someone consumes coffee right before napping. Combining the two is thought to increase alertness during the day and decrease fatigue. In a 2020 study, half of the participants got a caffeinated coffee and half got a decaf coffee before taking a 30-minute nap. Those who drank the caffeinated beverage were more alert throughout the day and reported feeling less fatigued.