What is the Best Nap Length?
Dr. Nayantara Santhi, PhD
Dr. Nayantara Santhi is an associate professor of psychology at Northumbria University in Newcastle. Santhi’s body of work includes numerous articles on how circadian rhythms regulate an individual’s sleep-wake cycle. Santhi’s articles have also focused on related elements such as bright light exposure and melatonin production.
- The benefits of a nap are influenced by its length, and short power naps of about 10 to 30 minutes can provide a quick energy boost with less risk of grogginess.
- The timing of your nap matters. For most people, an early afternoon nap, before about 3 p.m., is least likely to interfere with nighttime sleep.
- Napping isn’t just for children. Adults can also benefit from naps to reduce fatigue, increase alertness, and improve mood and performance.
If you’re like most, you enjoy the peace of a nice, restful nap. There are many benefits to a good rest. For example, in a 2019 study of 212 people, those who took a midday nap had average 24-hour systolic blood pressure about 5 mm Hg lower than those who didn’t 1 Verified Source American College of Cardiology The professional society for U.S. cardiologists. See the source , a modest difference. However, did you know the length of your nap can significantly alter its benefits?
Even just the difference between a 20-minute and a 45-minute nap can change how you feel when you wake up. A shorter nap usually leaves you refreshed and alert, while a longer one is more likely to leave you temporarily groggy.
Longer naps may help if you’re short on sleep, but you can still enjoy the benefits of napping even if you only have time for a 10- or 15-minute snooze. In our post, we review the three most common nap lengths, their benefits, and what the “best” nap may be for you.
Types of Nap Lengths
The best type of nap for you will depend on a few factors, including how fatigued you feel, for one. However, for a quick increase in energy and mental clarity, many experts suggest a short nap of about 10 to 30 minutes 2 Verified Source Mayo Clinic A nonprofit academic medical center known for patient care, research and medical education. See the source . These “power naps” will give you a quick burst of energy without leaving you feeling even more tired when you wake.
In this section, we take a deeper dive into the pros and cons of different types of naps and reveal the best nap length for a mid-day pick-me-up.
Power Nap
A power nap, sometimes called a “stage two nap,” lasts 10 to 20 minutes. Due to its short length, you remain in the lighter NREM sleep stages during a power nap. Staying in the earlier sleep stages makes waking up easier.
Although you will not reach “deep sleep,” power naps can still be useful for those suffering from exhaustion. A nap of just 10 minutes can help you stay alert for over 2 hours when you’re sleep-deprived 3 Verified Source National Library of Medicine (NIH) World’s largest medical library, making biomedical data and information more accessible. See the source .
Out of the three types of naps, a power nap is least likely to leave you groggy, making it great for a quick burst of energy and better performance for the rest of the afternoon.
Short-Term Nap
A short-term nap, 30 to 60 minutes, is much more likely to leave you with sleep inertia because naps of this length leave you waking up in deeper stages of sleep. After a 30-minute nap, you may feel tired and confused upon waking because your body is still in a state of rest and your mind is not yet fully alert.
With your mind not completely active, you may feel even more tired than before your nap. This groggy feeling usually fades within about 30 minutes 4 Verified Source National Library of Medicine (NIH) World’s largest medical library, making biomedical data and information more accessible. See the source .
Why does waking during deep sleep cause extra drowsiness? Deep sleep is the hardest stage to wake up from, and a 30- to 60-minute nap often ends partway through it. These naps can still have benefits. A review of research on athletes suggests naps of 20 to 90 minutes in the early afternoon may help some measures of performance 5 Verified Source National Library of Medicine (NIH) World’s largest medical library, making biomedical data and information more accessible. See the source . Just plan for some grogginess when you wake up.
REM Nap
REM naps are named because they allow you to complete the full sleep cycle of both (non-rapid eye movement) NREM and (rapid eye movement) REM sleep. REM sleep usually begins about 90 minutes after you fall asleep 6 Verified Source National Institute of Neurological Disorders and Stroke (NIH) Part of the National Institutes of Health, focused on brain and nervous system disorders. See the source , which completes a sleep cycle.
For an effective REM nap, sleep for about 90 to 110 minutes (or an hour and a half to two hours). REM sleep is also influenced by circadian rhythms, so you’re more likely to experience REM sleep in a morning nap than in an afternoon one.
Longer naps that include both deep sleep and REM sleep may help with learning and creativity. In one study, a 60- to 90-minute nap with both stages improved a visual learning task as much as a full night of sleep 7 Verified Source Nature Neuroscience A peer-reviewed neuroscience journal from Nature Portfolio. See the source , and in another, reaching REM sleep during a nap improved creative problem-solving 8 Verified Source National Library of Medicine (NIH) World’s largest medical library, making biomedical data and information more accessible. See the source .
However, those who are sleep deprived are likely suffering a lack of deep sleep and will likely slip into it during a longer nap. A nap this long may also come with sleep inertia, while a shorter nap under 30 minutes is more likely to avoid it.
When To Nap
The time of day you take a nap will affect the benefits you receive and whether you’ll be able to fall asleep later. It is generally best to take an early afternoon nap, depending on the time you wake up. Napping after 3 p.m. can make it harder to sleep at night 2 Verified Source Mayo Clinic A nonprofit academic medical center known for patient care, research and medical education. See the source .
For example, someone who wakes up around 7 a.m. should try to nap around 2 p.m. Napping in the middle of the day will help keep you from being unable to fall asleep at night because it evenly spaces out nap time and bedtime.
If you’re not sure when to take a nap, try using a sleep calculator to pinpoint the middle ground between your wake-up time and desired bedtime.
Benefits of Napping
While many believe naps are only beneficial for children, adults can benefit from napping, as well. In one study, a 10-minute afternoon nap after a night of short sleep improved alertness and performance right away, with some benefits lasting about 2.5 hours 3 Verified Source National Library of Medicine (NIH) World’s largest medical library, making biomedical data and information more accessible. See the source . Napping may also:
- Help you relax
- Reduce fatigue
- Increase alertness
- Improve your mood
- Quicken your reaction time
- Improve memory
“A nap is as good as a night of sleep if timed correctly,” says Dr. Nayantara Santhi. “The mid-afternoon dip in alertness and build-up of sleep pressure makes this time conducive for napping.”
“Of course, how long you nap is also important. A very long nap can leave you with sleep inertia upon awakening. Your body and brain take a while to reach a full state of alertness after waking up. This is called sleep inertia 4 Verified Source National Library of Medicine (NIH) World’s largest medical library, making biomedical data and information more accessible. See the source .”
FAQs
I’m an adult, do I need to nap?
While adults don’t need to nap, naps come with benefits, such as restored energy and better performance. If you’re short on sleep, a nap can help you make up for some of it and concentrate better during the day, though it doesn’t replace a full night of sleep.
How often should you nap?
The need for daytime napping varies with age, with babies requiring the most additional sleep during the day. Most children stop napping between ages 3 and 6 9 Verified Source Cleveland Clinic A nonprofit academic medical center known for patient care, research and medical education. See the source . Here’s a general guide to how naps change with age:
- Under 1 year: One to four naps a day, each lasting about 30 minutes to 2 hours 10 Verified Source MedlinePlus (NIH) The National Library of Medicine’s consumer health information service. See the source .
- 1 to 2 years: Most toddlers drop to one nap a day by about 18 months 11 Verified Source Nemours KidsHealth The children’s health education site of Nemours Children’s Health. See the source .
- 3 to 5 years: Nearly all 3-year-olds still nap, but many children give up naps during these years. About 30% of 5-year-olds still nap 9 Verified Source Cleveland Clinic A nonprofit academic medical center known for patient care, research and medical education. See the source .
- 6+: Most children no longer need a nap if they get enough sleep at night.
Why do children nap more than adults?
Children need more total sleep than adults to support their rapid mental and physical growth, and naps help young children get enough. Babies and young children also spend a larger share of their sleep in REM sleep than adults do.
What happens if I nap too late in the day?
For those with a regular daytime schedule, experts recommend napping no later than about 3 p.m., as a late nap can interfere with your sleep that night. Napping late in the day means you might not be able to fall asleep at your regular bedtime, causing exhaustion the next day. The point of a nap is to make sure you are well-rested, so taking a nap too close to bedtime could defeat the overall purpose.
Will napping help me work more efficiently?
It can. A power nap is an excellent way to boost alertness and performance when you’re struggling to keep your eyes open.
If you have insomnia, though, regular naps can make it harder to sleep at night. Talk to your doctor about treatment instead of relying on naps 12 Verified Source National Heart, Lung, and Blood Institute (NIH) Part of the National Institutes of Health, focused on heart, lung, blood, and sleep disorders. See the source . Some people even pair their nap with a cup of coffee for a ‘coffee nap‘ that helps them feel a boost of alertness.
Conclusion
Naps are not only necessary for childhood development, but they offer many benefits to adults, as well, including increased alertness, creativity, and productivity. The length of your nap is vital to feeling refreshed; however, since your body progresses through various sleep stages while at rest, you want to time your nap right so you’re waking up during light sleep.
Short 10- to 20-minute power naps are best for a quick burst of energy in the middle of your day, while a longer nap may help if you need to catch up on sleep and have time to shake off the grogginess. Choose the best nap length based on your needs, and afterward, enjoy the benefits of the perfect nap.
