How Long Should I Nap?

Do you miss the afternoon naps you used to take as a little kid? The good news is that those midday siestas are beneficial for adults too. From being the perfect mood boosters to enhancing memory retention and concentration, there are several health benefits of napping. If you feel your energy level dipping in between your day, naps can help fight fatigue and irritability.

The key to reaping the refreshing benefits of napping without feeling sluggish is to take a nap for the right duration. Good naps can be as short as 10 minutes or extended to 90 minutes. This might leave you wondering ‘How long should I nap for?’ or ‘What is the best time to take a nap?’. Our expert team answers all your questions in this comprehensive napping guide!

The science of napping

Out of the many health or psychological benefits of napping, the most impactful one is its effect on cognitive function.  

During nap time, your brain enters only the initial stages of sleep or light sleep, where you wake up feeling refreshed and more alert. Studies have shown that during this stage, the brain’s energy stores are recharged, the ability to learn new information is strengthened, and memories are stabilised in the cortex.

But what is the difference between these sleep stages, and why is it important when taking a nap?  

• In general, sleep occurs in 2 broad categories - REM (rapid eye movement) and Non-REM (NREM) sleep.  
• When you fall asleep, you first go through the two stages of NREM sleep, and your brain waves start slowing down while your brain experiences bursts of activity to sort memories and information.  
• The health benefits of napping are experienced when you enter stages 1 or 2 of NREM sleep.  
• Understanding how long should you nap helps you avoid the deep sleep or stage 3 of NREM sleep or REM sleep, which can lead to oversleeping and waking up with a ‘mental fog’.

1. Short Naps (10-20 minutes)

• The best napping duration is between 10 to 20 minutes where you enter light sleep to boost alertness and cognitive function, ensuring that you are more productive for the rest of the day.  
• This power nap duration is ideal as it does not enter the deep stage of sleep, which can otherwise cause grogginess when you wake up.

2. Moderate Naps (30-60 minutes)

• You can also have nap times that last up to 60 minutes, and it is mostly helpful for those who experience sleep deprivation and fatigue in their day like shift workers or emergency workers.  
• However, it is not the most recommended power nap duration as your body starts going into deep sleep during moderate afternoon nap lengths.  
• If you wake up during the deep sleep stage, you will end up experiencing ‘sleep inertia’ or a temporary disruption in cognitive function and feelings of sluggishness.
• Try a few tips before you take a nap to avoid waking up with sleep inertia. Have a cup of coffee before your nap as the effects of caffeine set in later, so you can wake up feeling alert. Washing your face and exposing yourself to bright light can also help you get rid of grogginess quickly.

3. Extended Naps (90 minutes)

• If you have the luxury of time, then the best duration for a nap is about 90 minutes, as this is roughly the time it takes to go through one full sleep cycle.  
• Not only is your sleep inertia period shortened, but the health benefits of napping are also greater as you can experience deep sleep and REM sleep without being disturbed.
• Your brain activity is a lot more heightened during REM sleep, improving neural connections between memories and information processed.  
• So, these extended afternoon naps can boost cognitive abilities like problem-solving, quicker learning, and creative thinking.

Factors influencing nap duration

1. Time of day  

Most experts believe that naps must be taken at least 8 hours before bedtime so that it doesn’t ruin your nighttime sleep schedule. The best time to take a nap is after 1 pm and before 3 to 4 pm - and yes, it is healthy to sleep after eating, as long as they are short 10-20 minute naps.

2. Sleep debt

If you are operating on a sleep deficit from the night before, it can influence your nap time length. Short, restorative afternoon naps might not leave you feeling refreshed, so extended naps of 90 minutes are better for you. These allow you to experience the full sleep cycle and help you feel a lot more refreshed for the rest of the day.

3. Individual preferences

When searching for the answer to ‘how long should I nap’, you should understand that there is no one fixed answer. Factors such as your age, daily work, and sleep schedule, and obstructive disorders like sleep apnea can play a role in how long you choose to nap. It is important to acknowledge your need for a nap to understand the best nap duration for you.

Nap duration for specific purposes

1. Napping for Improved Focus and Productivity

• If your productivity levels need a quick pick-me-up in between your day, time your afternoon naps for 20-30 minutes.  
• Moderate naps of 30-60 minutes or extended naps of 90 minutes can also improve concentration.  
• But be mindful of your sleep patterns, as sleeping too long can cause sleep inertia.

2. Napping for energy

• The best napping duration to get an energy boost is between 10-20 minutes.  
• Even extended naps of 90 minutes can help fight signs of fatigue, especially if you are sleep-deprived and have extra time on your hands.

3. Napping for memory consolidation

• Several sleep studies show that memory consolidation is most efficient in the REM stage of sleep.  
• So, to get the same benefits, the best duration for a nap is 90 minutes, as it allows your brain to go through one full cycle of REM and non-REM sleep.

Combating afternoon slumps

Ever wondered why you suddenly feel like napping around lunchtime? Don’t worry, this is a common phenomenon experienced by several individuals. Your body’s circadian rhythm balances the need to stay alert and the need to sleep.  

After you wake up in the morning, your body is on alert to power through the day but this alertness dips around 1 to 3 p.m., 12 hours after your deep sleep stage at night.

So, taking an afternoon nap is not only common but can help you restore your focus too.  

Here are some simple tips for incorporating them into your daily routine:

• Schedule your routine in a way that you can get a quick nap between 1 to 3 p.m. - the best time to sleep and combat afternoon sluggishness.
• Ensure you have the ideal place to take a nap. If you are working from home, you can head to your bedroom. If you are in your office, choose a quiet corner like an individual work pod.
• When at work, let your colleagues know that you are taking 20 minutes off your break time and prefer not to be disturbed. Many companies are encouraging nap times at work, so your peers are likely to avoid any interactions during that time.

Tips for a successful nap

1. Creating a Comfortable Environment

Set the ideal conditions for a nap like a dark and cool room with minimal distractions.

• If you are using your bedroom, choose blackout curtains and play white noise clips to fall asleep quicker.
• If you want to utilize the benefits of napping at work, pack a sleep eye mask and earplugs to steer clear of interruptions.
• Don’t forget to put your electronic devices on silent or ‘do not disturb’ and close them as well to avoid any blue light from affecting your sleep.
• Before you take a nap, ensure that the area you choose is free of paperwork, clutter, or other reminders of work that can make you feel stressed out.

2. Waking up refreshed

The main rule is to be mindful of your power nap duration and avoid any grogginess. So, set an alarm clock for 30 minutes if you are taking a short nap. This allows you 10 minutes to fall asleep and 20 to rest.

• Try the caffeine nap hack. Consume a cup of coffee, the effects of which will kick in after you wake up from your afternoon nap and keep you alert.
• Don’t stay in bed after you wake up. Get out of your sleep area, and expose yourself to natural light.
• Do a small task that can fight your post-naptime grumpiness. Light stretching, listening to music or a quick stroll can help you feel further refreshed.

Napping vs. nighttime Sleep

Even with all the health and psychological benefits of napping, it should not replace a good night’s rest of 7-9 hours. How long is an ideal nap depends on your needs, but they are short and are aimed at helping you recharge energy and concentration levels during a midday slump.

But all the naps in the world cannot substitute a complete night’s rest where your body goes through the REM and non-REM stages of the sleep cycle multiple times. This is crucial in ensuring your body gets a  good reset after a long day and is rejuvenated to tackle the new day.  

Increasing your nap times and decreasing your night sleep duration does more harm than good, as too much or too little sleep can cause obesity, cardiovascular diseases, diabetes, and other diseases.

Personalizing your nap duration

As we said before, there is no one answer to the question of the hour - How long should I nap? However, the information and tips we have laid out are necessary to help you personalize your nap time in the right way.

Remember to take into consideration the amount of time you have and listen to what your body needs. If you only need a quick productivity boost, then short naps are the answer. If you don’t feel well-rested or have to stay up at night, go for a longer power nap. Try to experiment with nap lengths to understand which one left you feeling the most refreshed!

Conclusion

If you are not used to daily napping, it might take some time to incorporate it into your daily routine. If you are still wondering about how long should I nap, here’s something for you. Start with shorter 10-20 naps and slowly increase the duration, but avoid naps of more than 90 minutes that are bound to leave you feeling disoriented. Remember that the best time to take a nap is in the afternoons to avoid disrupting your healthy sleep habits at night.  

With so many benefits of napping to consider, there is no doubt that a well-timed nap is a lesser-known secret to better productivity, focus, decision-making, and cognitive functioning as a whole!