Napping Guide: How Long, When, and How to Nap Well
A well-timed nap can sharpen alertness and mood. A badly timed one can leave you groggy and delay your bedtime. The difference comes down to length and timing, and this guide covers both, including the idea of a "power nap".
Key takeaways
- A 10 to 20 minute nap is the sweet spot for most adults wanting a quick boost.
- Napping before mid-afternoon interferes least with nighttime sleep.
- Naps of 30 to 60 minutes can leave you groggy; 90 minutes lets you finish a full cycle.
- If you have trouble sleeping at night, keep naps short or skip them.
Nap length: what each duration does
| Nap length | Typical effect | Best for |
|---|---|---|
| 10 to 20 minutes | Quick alertness boost, usually little grogginess | A mid-day slump or a long drive ahead |
| 30 minutes | Can cause grogginess (sleep inertia) after waking | Usually avoid unless you have time to wake up fully |
| 60 minutes | More deep sleep, helpful for memory, but more grogginess | Catch-up after a very short night |
| 90 minutes | A full cycle, often easier to wake from | Recovery from sleep loss, shift workers |
These are general patterns, and individual responses vary. Use the nap calculator to plan when to set your alarm.
Sleep specialists often describe short naps of about 20 minutes as the most practical, because you wake before you reach the deepest stage of sleep.
The best time to nap
Most people have a natural dip in alertness in the early afternoon, so a nap between about 1 PM and 3 PM fits the body’s rhythm. Napping later than mid-afternoon makes it harder to fall asleep at night, because it reduces the sleep pressure that has built up during the day. If you go to bed early or have insomnia, choose the earliest practical time.
How to take a good power nap
- Set an alarm for 15 to 25 minutes, counting the minutes it takes to fall asleep.
- Lie down in a quiet, dim, cool place. An eye mask or soft background noise helps.
- Do not worry about falling asleep. Resting with your eyes closed still gives some benefit.
- Wake up properly: get into daylight, drink some water, and move around.
Some people try a "coffee nap": drink a cup of coffee right before a 15 to 20 minute nap and wake as the caffeine starts to take effect. It works for some people, but it can disrupt nighttime sleep if you do it too late in the day. See caffeine and sleep.
Why do some naps make you groggy?
Sleep inertia is the foggy, heavy feeling that follows waking from deep sleep. It is more likely after naps of 30 minutes or more and when you are already sleep deprived. It usually fades within about 15 to 30 minutes. If you are going to do anything that demands quick, safe reactions straight after a nap, such as driving, allow for this.
Who should be careful with naps?
- People with insomnia. Naps can reduce sleep pressure at night. Many sleep clinicians advise keeping naps very short or stopping them while you rebuild your sleep.
- People who need a long nap daily. If you need to nap for an hour or more every day, you may not be getting enough or good enough sleep at night. Consider your sleep need or talk to a doctor, since conditions such as sleep apnea can cause daytime sleepiness.
- Older adults. Short naps are often fine, but long daytime sleep can be a sign of other issues worth checking.
Naps for shift workers and new parents
Planned naps can help shift workers stay alert on night shifts, ideally before the shift begins, and they can help new parents survive broken nights. A 90 minute nap lets you complete a cycle, which can make waking easier. Protect your main sleep block as well; naps are a top-up. Our shift work guide covers more.
Naps for children
Babies and toddlers need naps, and the number falls with age. Many children stop daytime naps between about ages 3 and 5. Follow your pediatrician’s advice, and see our children’s sleep guide.
Frequently asked questions
Is a 20-minute nap enough?
For a quick boost, yes. It will not replace a night of sleep, but it can improve alertness and mood for a few hours.
Is napping bad for you?
Not for most people. Problems arise when naps are long, late in the day, or used to cover for chronic short nights.
Why do I wake up more tired after a nap?
You may have woken from deep sleep, which causes sleep inertia. Try a shorter nap of about 20 minutes, or a full 90 minutes, and nap earlier in the day.
Sources and further reading: American Academy of Sleep Medicine (aasm.org), Sleep Research Society, National Sleep Foundation (sleepfoundation.org), CDC sleep resources (cdc.gov/sleep). See our full source list and editorial policy. This guide is general information, not medical advice.