How long should I nap? Why 20 to 30 minutes is best, and longer naps can leave you more tired (2024)

FAQs

How long should I nap? Why 20 to 30 minutes is best, and longer naps can leave you more tired? ›

In general, the best nap length for adults is about 20 minutes and no longer than 30 minutes. Sleeping for 20 minutes allows the napper to get a bit of light sleep to boost alertness without entering into deep sleep. Waking up from deep sleep can cause grogginess and actually worsen sleepiness.

Some experts say the power nap duration should be even shorter — 20 minutes max. But all agree it shouldn't exceed 30 minutes. That's because the body enters a deep sleep around that time, and waking up from a deep sleep can lead to grogginess, according to the Sleep Foundation.

Limiting your naps to 10 to 20 minutes can leave you feeling more alert and refreshed. More than that, especially longer than 30 minutes, is likely to leave you feeling sluggish, groggy, and more tired than before you closed your eyes.

Generally, the best nap length for adults is about 20-90 minutes. A short power nap of 10-20 minutes can provide restorative benefits without causing grogginess. On the other hand, a 90-minute nap allows the body to complete a full sleep cycle, which can be beneficial for some individuals.

For more information, visit our medical review board. A short nap of 20 to 30 minutes can improve mood, sharpen focus, and reduce fatigue. If you nap for longer than 30 minutes, you may find yourself feeling more groggy and fatigued. However, naps should not replace the recommended 7 to 8 hours of sleep.

Sleep researcher Dean Croke recommends what's known as the 30-90 rule. As the name suggests, it means aiming to get either a 30-minute or a 90-minute nap to take advantage of the sleep cycles and avoid waking up during deep sleep, which can have some serious consequences — but more on that later.

Naps for adults should be no more than an hour and probably best kept to the 15- to 20-minute range. Anything beyond that – especially considering the time of day – could have consequences.

"Power naps are typically considered a 20- or 30-minute nap. If you're having trouble powering through the second half of the day or if you feel sleepy sometimes, taking these naps can really help you maintain alertness and can be either in addition to, or instead of using coffee or other forms of caffeine," says Dr.

In many cultures, napping in the afternoon is not only common, but a regular part of daily life. In the United States, as many as a third of adults regularly partake in a midday catnap, according to the National Sleep Foundation.

Even though a few hours of sleep at night and a nap during the day might add up to six or more hours total, she said, the health benefits don't add up in the same way. Short naps of less than 90 minutes typically only include the lighter phases of sleep, Dr.

How long is a NASA nap? ›

Following an extensive study. View Source , NASA determined that the ideal nap length is 26 minutes to maximize its effects on job performance and alertness, and minimize the effects of sleep inertia, the dazed sluggish feeling commonly experienced from longer naps.

It's no coincidence that most sleep experts recommend 20 minute naps. While more or less may do it for some, 20 minutes is the sweet spot for most of us.

According to the survey, the age group most likely to nap is 25- to 34-year-olds, with 83.4% of those respondents saying they have napped for at least 10 minutes in the past three months.

Scientists found that people who napped for 30 to 90 minutes had better word recall – which is a sign of good memory – than people who did not nap or who napped for longer than 90 minutes. People who napped for that golden 30 to 90 minutes were also better at figure drawing, another sign of good cognition.

Grogginess after a nap can be due to sleep inertia, which is the temporary feeling of disorientation and impaired mental performance that can happen when waking up. Ways to reduce the effects of sleep inertia include timing naps, washing the face, bright light, and caffeine.

Melatonin and daytime don't mix.

There are ways to use melatonin during the day to adjust your sleep cycle (for example, to prevent or reduce jet lag, or if you work night shifts), but for those who are simply struggling to sleep well at night, keep melatonin away from daytime hours.

Not necessarily. Short naps can be restorative, but any snooze longer than 25 minutes risks tipping into stage 3 sleep – a deep slumber which can leave you feeling groggy for hours afterwards.

What's the Best Nap Length? Short naps (10-20 mins) improve alertness but wear off quickly; longer naps (40-90 mins) boost complex thinking but may cause sleep inertia or grogginess. Consider factors like your work schedule and specific goals when customizing your nap length.

For example, some studies have found that adults who take long naps during the day may be more likely to have conditions such as diabetes, heart disease, and depression.

The same is true of regular napping for long periods. For example, 90-minute daily naps are tied to increased risks for stroke, and two-hour daily naps are associated with an increased risk for dementia.