A nap can be a quick energy booster or a way to recharge more deeply, depending on its length. Short naps of 10-25 minutes can increase alertness and improve performance without causing grogginess.
For a longer, more restorative option, a 90-minute nap allows your body to cycle through the stages of sleep, reaching deep and REM sleep, leaving you refreshed and rejuvenated.
Understanding the ideal nap length is key to maximising its benefits and avoiding post-nap fatigue.
Difference between a nap vs sleep
The difference between sleep and a nap is duration. Naps are typically short, designed to quickly reenergise, whereas sleep lasts for several hours.
As you rest, your body and brain experience progressively deeper stages of sleep. During the night, you experience these stages in cycles, usually moving between moderate, deep and REM sleep.
The stages of a sleep cycle are:
- Drowsiness and light sleep, where the heartbeat slows and your muscles begin to relax; this is the ideal stage to nap
- Moderate sleep, where you experience brain sleep spindles and a drop in body temperature
- Deep sleep repairs tissues and strengthens the immune system
- R.E.M. (rapid eye movement) is when dreams and nightmares occur
As you rest, your body and brain experience progressively deeper stages of sleep. During the night, we experience these stages in cycles, usually moving between moderate, deep and REM sleep.
The stages of a sleep cycle are:
- Drowsiness and light sleep, where the heartbeat slows and your muscles begin to relax; this is the ideal stage to nap
- Moderate sleep, where you experience brain sleep spindles and a drop in body temperature
- Deep sleep repairs tissues and strengthens the immune system
- R.E.M. (rapid eye movement) is when dreams and nightmares occur
A 10- to 25-minute nap allows you to enter the first or sometimes second stages of sleep, which is enough to refresh you and gain the benefits of a quick nap. In contrast, during full sleep, your body cycles through all five stages of the sleep cycle multiple times, typically repeating every 90 to 110 minutes for healthy adults. As you progress into deeper sleep, your brain becomes less responsive to outside stimuli, making it more difficult to wake up and increasing the chances of grogginess and fatigue.
What is the optimal nap length for maximum benefits?
10-25 minute 'power' naps
The purpose of a nap is usually to combat daytime sleepiness or to boost energy. Consequently, you should avoid napping for more than 20-25 minutes, otherwise your body will enter a deeper state of sleep. Deep sleep and REM sleep are harder to wake from, and interrupting these stages leads to sleep inertia. This sensation is characterised by grogginess, brain fog, impaired coordination and temporary confusion. Sleep inertia can be quite dangerous if you need to perform certain high-risk activities or operate machinery immediately afterwards.
longer 90-minute naps
Waking from a brief, light sleep will lessen the likelihood or the effects of sleep inertia. If you feel a 20-minute power nap isn’t quite enough time, try aiming for a 90-minute rest, instead. This duration will ensure that you perform a full sleep cycle, moving through deep and REM sleep and arriving back at a moderate stage. Doing so helps to prevent sleep inertia, as you are not interrupting your deepest sleep, and for some people, it may result in more rejuvenation than a brief nap.
How long should a nap be for adults vs kids?
Children and teenagers need more sleep than adults. Younger children, especially, should be napping throughout the day to meet their needs, depending on their age and routine.
Typical napping lengths and requirements for children are as follows:
- 0-6 months: several naps in a day, lasting 30 minutes to 2 hours
- 6-12 months: two naps a day, lasting 20 minutes to a few hours
- 1-3 years: one or two naps a day, lasting up to 3 hours
- 3-5 years: one nap lasting up to 2 hours
- 5-12 years: a small nap if needed
Children will gradually reduce the amount of time they need for naps; some may even stop feeling the need for daytime sleep altogether, especially as they develop through schooling ages. Teenagers should also be encouraged to take naps when they are able to, if they are feeling tired or deprived of sufficient rest.
When is the best time to nap?
The best time to take a nap depends on your overall health and lifestyle. Medications may contribute to an increased need to nap throughout the day, while illnesses, stress and shift work may require you to nap at odd times in order to rest and recover. Try to tailor your napping habits to your individual needs and your body’s sleep patterns.
For most people, the best time of day for a nap is in the early or mid-afternoon. A good rule of thumb is to aim for 8 or more hours before your nightly bedtime. For many people, this means limiting your naps at around 2pm.
Having a nap later in the day may disrupt your sleep schedule. You may find it harder to fall asleep or stay soundly asleep throughout the night if you nap too late in the day, too frequently throughout the day, or if you nap for too long.
Benefits of healthy naps
There are numerous benefits of napping as an adult beyond simply catching up on rest. A nap may help to boost your mood, improve your memory and overall concentration, and reduce symptoms of fatigue.
Improve alertness and performance
The restorative effects of a healthy nap are known to improve physical performance. In addition to feeling more alert, many people experience better reaction times and, in the case of athletes and those with physically demanding jobs, may experience improved endurance.
Improve memory and learning
Napping also has a positive effect on your cognitive skills. A quick rest during the day can improve your memory recall, as well as your ability to concentrate. As a result, you are more likely to retain information and experience enhanced learning and creativity. Those who nap regularly may find it easier to focus in school or work settings.
Boost mood and regulate emotions
In addition to energy levels and cognitive processes, naps can have a great impact on your mood. You may feel less impulsive, less prone to frustration, and more positive overall. In some cases, you may feel less stressed after a healthy nap.
Side effects of napping
While there are numerous benefits to taking a short nap, a frequent or unhealthy napping habit may produce some negative outcomes. In fact, some people find that naps are not ideal for their health or lifestyle. Beyond this, there are some lifestyle and health concerns to take into account.
Sleep inertia
One of the risks of taking a nap during the day is falling asleep for too long. We recommend setting an alarm to ensure that you adhere to an appropriate nap.
If you do nap for more than 20 minutes, or you skip the next recommendation of 90 minutes and nap for several hours, you are far more likely to experience sleep inertia or grogginess upon waking. You will also be less likely to enjoy the benefits of a short nap if you wake groggy and overtired.
Disrupted sleep cycle
Taking a nap late in the afternoon may interfere with the quality of your sleep at night. Try to avoid naps leading up to dinnertime or bedtime, as you may disrupt your natural sleep cycle and find it difficult to fall asleep. This is also the case for overly long naps — they can interrupt nighttime sleep patterns if taken consistently.
Health concerns
If you feel a strong urge to nap everyday, it may be an indication of an underlying sleep disorder. A nap should not be a substitute for adequate sleep at night.
In addition, though not conclusive, some studies have raised concerns about the long-term effects of napping. They claim that individuals who have frequent, lengthy naps have a higher likelihood of experiencing conditions such as cardiovascular disease, diabetes or depression.
What happens to your body with too much or too little sleep?
It is common knowledge that adults typically need 7-9 hours of sleep each night. Without sufficient sleep, we are likely to experience a host of negative effects from daily irritations to more serious health concerns. This is also the case if you get too much sleep, often as a result of napping too frequently or for too long (or in some cases, may be a sign of an underlying health concern).
If you get too much sleep, especially over long periods of time, you may experience:
- Obesity
- Headaches and back pain
- Anxiety and depression
- Increased risk of diabetes and heart disease
Similarly, getting an insufficient amount of sleep can have immediate effects even after one night, or more serious outcomes if the lack of sleep is sustained over the long-term. These concerns may include:
- Weight gain
- Mood changes
- Lowered libido
- Impaired memory
- High blood pressure
- Weakened immunity
- Trouble concentrating
- Poor balance and coordination
- Increased risk of diabetes and heart disease
3 tips for napping during the day
1. Aim for the ideal time and duration
We know that it is better to limit your nap to around 20 minutes, but you should also be mindful of the time of day. Napping too late in the afternoon is likely to interfere with your sleep at night, especially if you do so consistently.
Aim to nap around 2pm in the afternoon, or roughly 8 hours before your normal bedtime. You might find it better to nap around lunchtime when we are naturally sleepy.
2. Establish the right environment
Though a typical nap is quite short, it is important to make sure your environment is conducive to sleep. Ensure your space is cool, dark and quiet. Many people find that an uncluttered space helps them to sleep peacefully, as well.
Be aware that napping in your bed is not always ideal. By doing so, you are far more likely to oversleep past the recommended 20-minute limit. So long as it is sufficiently supportive and comfortable, choose a chair, lounge or guest bed instead.
You should also avoid using any electronic devices while trying to nap, except for setting a quick alarm. The light and mental stimulation of prolonged use may inhibit your ability to fall asleep.
3. Consider health factors
It is important not to substitute regular sleep with daytime naps. You still need sufficient rest at night, which is generally 7-9 hours for most adults. If you find that you are napping to catch up on consistently missed sleep, you may need to adjust your schedule or speak with a healthcare professional. In some cases, constant napping is an indicator of an underlying sleep disorder or health condition.
It may also help to practice healthy habits. Research shows that keeping an exercise routine can help to strengthen your circadian rhythms and overall quality of sleep. Rich foods, alcohol or stimulants may make it difficult to fall asleep and nap effectively.
Key takeaway
For many people, a short nap can be a quick way to recharge during the day, improving their physical and mental state. In order for it to be restful, a nap should be no more than 10-25 minutes long, or 90 minutes if more time is needed. Ultimately, however, naps should not supplement adequate sleep at night, and there are side effects to napping for too long or too close to bedtime. To get the most out of your daytime nap, ensure you maintain a nightly sleep schedule and limit the length of your daytime rest.
Napping FAQs
Is a 45-minute nap good?
A 45-minute nap is not ideal. After 20 minutes, your body enters deeper sleep. Waking in the middle of this stage leads to sleep inertia or increased grogginess. You may struggle to wake up, and are likely to feel more tired after a 45-minute nap.
Is a 1-hour nap too long?
A 1-hour nap is too long. After 20 minutes, your body enters deeper sleep. Waking in the middle of this stage leads to sleep inertia. If you need more sleep, aim for 90 minutes (or 1.5 hours). You will pass through deep sleep and avoid the worst of the grogginess.
Is a 2-hour nap too long?
A 2-hour nap is typically too long. It may leave you feeling groggy, and could disrupt your nightly sleep cycle. The ideal nap length is 20 minutes, or 90 minutes if you need a bit longer.
Is a 4-hour nap too long?
A 4-hour nap is typically too long. It may leave you feeling groggy, and could disrupt your nightly sleep cycle. The ideal nap length is 20 minutes, or 90 minutes if you need a bit longer.
Is a 30-minute nap better than 2 hours?
A 30-minute nap is not ideal. After 20 minutes, your body enters deeper sleep. Waking in the middle of this stage leads to sleep inertia or increased grogginess. You may struggle to wake up, and are likely to feel more tired. A 2-hour nap is too long for similar reasons.
Will a 2-hour nap energise me?
A 2-hour nap is typically too long. It may leave you feeling groggy, and could disrupt your nightly sleep cycle. The ideal nap length is 20 minutes, or 90 minutes if you need a bit longer.
How long is considered a nap?
A nap is ideally 10-20 minutes long, or roughly 90 minutes if you need more time. This is due to the stages of sleep we experience as we drift off. Sleeping for longer than either of these timeframes is likely to disturb your normal sleep schedule.
How long should naps really be?
A nap is ideally 10-20 minutes long, or roughly 90 minutes if you need more time. This is due to the stages of sleep we experience as we drift off. Sleeping for longer than either of these timeframes is likely to disturb your normal sleep schedule.
