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Napping: Benefits, Tips, and How Long a Nap Should Be
How Long Should a Nap Be?
The ideal nap for most people is 10-30 minutes.4 This is because longer naps can leave you feeling groggy while napping too close to bedtime can make it tough to fall asleep again.
Still, a longer nap can be beneficial for some people.
Shift workers, for example, can benefit from a prophylactic nap, which can be 2-3 hours long and help keep people alert during night shifts.2
A nap is a period of short sleep generally taken during the daytime.
If done right, it can help improve your mood, alertness, reaction time, short-term memory, and focus and concentration.1
What Is the Best Nap Length?
The best nap length for most adults is 10-30 minutes, also known as a power nap.1
Research shows power naps are associated with the best health outcomes, including reduced blood pressure, while longer naps can lead to higher body weight, blood pressure, and blood sugar.3 Longer naps can also cause sleep inertia — that drowsy feeling you get when waking up.1
Remember, some people, lik
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