Best Nap Length: 10, 20, 30 or 90 Minutes?
Not all naps are equal. The length decides which sleep stages you reach and how you feel afterwards.
10 to 20 minutes: the power nap
Short naps stay in light sleep, so you wake quickly with improved alertness and little grogginess. This is the best choice for most people.
30 minutes: the risky middle
A 30-minute nap can reach slow-wave sleep, and waking from it often causes sleep inertia, a groggy period that can last 15 to 30 minutes or more.
60 minutes
Includes deep sleep, which may help memory, but waking is usually groggy.
90 minutes: a full cycle
A 90-minute nap can complete a cycle of light, deep and REM sleep, so waking is often easier. It suits shift workers or those catching up on lost sleep, but it can delay bedtime.
Best time of day
Early afternoon, roughly 1 to 3 pm, matches the natural dip in alertness. Napping after about 3 pm can make it harder to sleep at night.
Tips
- Set an alarm.
- Use a dark, cool, quiet spot.
- Allow a few minutes to fall asleep.
- Get light and water after waking.
When napping is a warning sign
If you need long naps every day, or fall asleep at unsafe moments, speak with a doctor.
Frequently asked questions
Should I nap every day?
If it does not affect night sleep, a short daily nap is fine.
Can naps replace night sleep?
No. They help but do not fully replace it.
What about the coffee nap?
See our coffee nap article for the caffeine timing trick.
What about naps before a night shift?
A longer nap, often about 90 minutes, before the shift can help. See naps before a night shift.
Summary
- Ten to 20 minutes is the best all-round nap.
- Around 30 minutes risks grogginess.
- Ninety minutes can complete a cycle.
- Nap early in the afternoon.
Medical disclaimer: This article is for general information only and is not medical advice. If you have persistent sleep problems or excessive daytime sleepiness, speak with a doctor or sleep specialist.