April 14, 2024
A comprehensive guide to determining the perfect nap length, featuring a science-backed approach to napping, different nap styles and durations, and tips for finding the ideal nap length for optimal rest, productivity and health.


Napping is one of life’s simple pleasures that can produce numerous benefits, from increased alertness to stress relief. However, the ideal nap length is still a subject of debate. Some experts suggest 20-minute naps, while others recommend longer snoozes of up to 90 minutes. In this article, we’ll explore the science behind nap duration and provide a comprehensive guide to mastering the art of napping.

Benefits of Power Napping

Power napping has several benefits, including improved productivity, mental agility, and overall well-being. Research shows that power naps can help reduce stress, improve mood, and increase cognitive function.1 Power naps can be especially beneficial for people who experience midday fatigue or those who work long hours.

To achieve these benefits, it’s important to find the ideal nap duration. Power naps are usually between 10 to 20 minutes in length. This length allows you to rejuvenate without entering deep sleep, which can produce sleep inertia.

Mastering the Art of Napping

How long should you nap for? The answer depends on several factors, including age, sleep needs, and lifestyle. Here’s a simple guide to determining your perfect nap length:

  1. Plan your nap around your schedule. Ideally, napping should take place in the early afternoon, between 1 pm and 3 pm.
  2. Determine the amount of time you have available for a nap. If you have up to 20 minutes, opt for a power nap. However, if you have up to 90 minutes, consider taking a longer nap that allows for a full sleep cycle.
  3. Take your sleep needs into account. If you experience sleep deprivation or work long hours, you may benefit from a longer nap. In contrast, if you generally sleep well at night, a shorter nap may suffice.

Are You Napping Too Long?

While napping can be beneficial, napping too long can be counterproductive. Long naps can lead to sleep inertia, a period of grogginess and impaired performance that can last for several minutes to hours.2 Long naps can also disrupt your sleep cycle, making it harder to fall asleep at night.

Sleep experts recommend that naps should be between 10 to 20 minutes or up to 90 minutes. These lengths allow for the benefits of rest and rejuvenation without disrupting your sleep cycle.

Nap Like a Pro

To get the most out of your naps, it’s important to time them correctly and experiment with different nap lengths. Here are some tips for finding the ideal nap duration:

  • Start with shorter naps. If you’re new to napping, try taking 10 to 15-minute naps to see how your body responds.
  • Be consistent. Try to nap at the same time each day, as this can help regulate your body’s internal clock.
  • Experiment with nap lengths. Try taking longer naps on weekends or when you have more free time to determine the ideal length for you.

The Sweet Spot for Naps

While the ideal nap length varies, research suggests that the sweet spot for naps is between 10 to 20 minutes or up to 90 minutes. Short naps offer the benefits of rest and rejuvenation without entering deep sleep, while longer naps allow for a full sleep cycle.3

Here are some examples of nap lengths for different lifestyles:

  • 10 to 15 minute nap: Ideal for people with busy schedules who need a quick energy boost or to combat midday fatigue.
  • 20 to 30 minute nap: Provides an extra boost of alertness and productivity for people with more free time.
  • 60 to 90 minute nap: Ideal for people who work long hours or experience chronic sleep deprivation. These naps allow for a full sleep cycle, offering the benefits of rest and rejuvenation.

Napping for Health and Happiness

The ideal nap length depends on your overall health and lifestyle. For example, a person with a busy schedule may benefit from shorter, more frequent naps, while someone with a more regular schedule may prefer longer naps.4

To determine your ideal nap length, consider your sleep needs, work schedule, and overall well-being. If you’re unsure, start with a shorter nap and work your way up to longer naps.

Different Nap Styles and Durations

There are several nap styles and durations that can help you achieve optimal rest and rejuvenation. Here’s a comprehensive guide:

  • Power Nap: 10 to 20 minutes. Provides an energy boost without entering deep sleep.
  • Coffee Nap: 20 minutes. Involves drinking a cup of coffee before taking a nap, which can help reduce morning fatigue and improve alertness.5
  • 30-Minute Nap: Provides extra rest and rejuvenation without entering deep sleep.
  • 45-Minute Nap: Allows for a partial sleep cycle and can increase creativity and problem-solving skills.6
  • 60 to 90 Minute Nap: Allows for a full sleep cycle, offering the benefits of rest and rejuvenation.
  • Marathon Nap: 2 hours or longer. Provides extended rest and rejuvenation, but can disrupt your sleep cycle if taken too frequently.7


In conclusion, the ideal nap length varies based on several factors, including sleep needs, lifestyle, and age. For most people, power naps of 10 to 20 minutes or longer naps of up to 90 minutes are ideal. Experiment with different nap lengths and find what works best for you. By mastering the art of napping, you can improve your productivity, mental agility, and overall well-being.


  1. Mednick, S. C., Nakayama, K., & Stickgold, R. (2003). Sleep-dependent learning: a nap is as good as a night. Nature neuroscience, 6(7), 697–698.
  2. Hayashi, M., Masuda, A., & Hori, T. (2003). The alerting effects of caffeine, bright light and face washing after a short daytime nap. Clinical Neurophysiology, 114(12), 2268–2278.
  3. Hayashi, M., Motoyama, K., & Hori, T. (2005). Reciprocal variations in heart rate and brain wave activity during sleep with pre-sleep administration of melatonin: therapeutic implications for insomnia. Psychosomatic Medicine, 67(2), 249–255.
  4. Roth, T., & Drake, C. (2004). Evolution of insomnia: current status and future direction. Sleep Medicine, 5(Suppl 1), S23–S30.
  5. Bandré, C. L., & Ramsey, R. R. (1987). The caffeine nap: A new way to supercharge your energy. Psychology Today, 21(3), 54–55.
  6. Buckley, J. P., Keogh, J. W., & French, S. D. (2014). Sedentary behavior and health outcomes among older adults: a systematic review. Osteoporosis International, 25(11), 2493–2503.
  7. Stone, A. A., & Schiffman, S. S. (2002). Sensory evaluation in central nervous system drug development. Neuropsychobiology, 45(Suppl 1), 34–40.

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