Napping: Do's and don'ts for healthy adults
Unsure whether napping is good for you? Understand the pros and cons and the best way to take a nap.
By Mayo Clinic Staff
If you're sleep deprived or just looking for a way to relax, you might be thinking about taking a nap. Napping at the wrong time of day or for too long can backfire, though. Understand how to get the most out of a nap.
What are the benefits of napping?
Napping offers various benefits for healthy adults, including:
- Relaxation
- Reduced fatigue
- Increased alertness
- Improved mood
- Improved performance, including quicker reaction time and better memory
What are the drawbacks to napping?
Napping isn't for everyone. Some people simply can't sleep during the day or have trouble sleeping in places other than their own beds, which napping sometimes requires.
Napping can also have negative effects, such as:
- Sleep inertia. You might feel groggy and disoriented after waking up from a nap.
- Nighttime sleep problems. Short naps generally don't affect nighttime sleep quality for most people. But if you experience insomnia or poor sleep quality at night, napping might worsen these problems. Long or frequent naps might interfere with nighttime sleep.
When should I consider a nap?
You might consider making time for a nap if you:
- Experience new fatigue or unexpected sleepiness
- Are about to experience sleep loss — for example, due to a long work shift
- Want to make planned naps part of your daily routine
Could a sudden increased need for naps indicate a health problem?
If you're experiencing an increased need for naps and there's no obvious cause of new fatigue in your life, talk to your doctor. You could be taking a medication or have a sleep disorder or other medical condition that's disrupting your nighttime sleep.
What's the best way to take a nap?
To get the most out of a nap, follow these tips:
- Keep naps short. Aim to nap for only 10 to 20 minutes. The longer you nap, the more likely you are to feel groggy afterward. However, young adults might be able to tolerate longer naps.
- Take naps in the early afternoon. Napping after 3 p.m. can interfere with nighttime sleep. Individual factors, such as your need for sleep, your sleeping schedule, your age and your medication use, also can play a role in determining the best time of day to nap.
- Create a restful environment. Nap in a quiet, dark place with a comfortable room temperature and few distractions.
After napping, give yourself time to wake up before resuming activities — particularly those that require a quick or sharp response.
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Nov. 09, 2022
- Kryger MH, et al., eds. Psychological and behavioral treatments for insomnia II: Implementation and specific populations. In: Principles and Practice of Sleep Medicine. 6th ed. St. Louis, Mo.: Elsevier Saunders; 2017. https://www.clincalkey.com. Accessed Sept. 19, 2018.
- Faraut B, et al. Napping: A public health issue. From epidemiological to laboratory studies. Sleep Medicine Reviews. 2017;35:85.
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- Hilditch CJ, et al. A review of short naps and sleep inertia: Do naps of 30 min or less really avoid sleep inertia and slow-wave sleep? Sleep Medicine. 2017;32:176.
- Tips for better sleep. Centers for Disease Control and Prevention. https://www.cdc.gov/sleep/about_sleep/sleep_hygiene.html. Accessed Sept. 24, 2018.
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FAQs
Eliminate distractions when napping, so turn off any screens, such as your phone. Find a quiet space with minimal light to improve your naps. Adjusting the room temperature to what is comfortable for you also can make your space more comfortable.
How do you get an amazing nap? ›
Eliminate distractions when napping, so turn off any screens, such as your phone. Find a quiet space with minimal light to improve your naps. Adjusting the room temperature to what is comfortable for you also can make your space more comfortable.
What is the 30 90 rule perfect nap? ›
What is the 30-90 nap rule? The 30-90 nap rule suggests that beyond a 20-minute power nap, a 90-minute sleep might work instead. That's because it's the length of a whole sleep cycle. Completing a full cycle can prevent grogginess as you'll likely wake up during a lighter sleep phase.
Is a 45 minute nap good? ›
"A power nap, between 15 and 45 minutes, can improve memory and reduce fatigue for the rest of the day," said Dr. Michael Grandner, director of the Sleep and Health Research Program at the University of Arizona in Tucson. "If you're otherwise well rested, that kind of nap can actually boost performance pretty well."
Is a 2 hour nap too long? ›
The ideal nap length is either a short power nap (20-minute nap) or up to 90 minutes. A two-hour nap may leave you feeling groggy and hamper your normal sleep cycle. Generally, you want to nap for less than an hour and take it earlier in the day (such as before 2 or 3 p.m.).
Why do I struggle to take a nap? ›
Difficulty napping can stem from multiple factors, such as anxiety, an uncomfortable sleep environment, and consuming stimulants too close to nap time. If your body is not accustomed to daytime sleeping, it may resist shutting down, especially if you don't have a regular nap routine.
How long is a perfect nap? ›
If you're going to take a nap, Dr. Roth recommends keeping it to 30 minutes or less. Longer naps can leave you feeling groggy when you wake up. That's because you have a higher chance of interrupting a deeper sleep with a nap that's an hour or longer.
Is a 1 hour nap good? ›
Keep naps short.
Aim to nap for only 10 to 20 minutes. The longer you nap, the more likely you are to feel groggy afterward. However, young adults might be able to tolerate longer naps.
Is it normal to need a nap every day? ›
Napping every day can be a normal and beneficial part of a healthy lifestyle. It's important to listen to your body's signals for rest. By ensuring that your naps complement a good night's sleep and fit within a balanced lifestyle, you can maximize their benefits.
How long to nap if sleep deprived? ›
Taking a nap is often the first remedy that comes to mind if you are sleep deprived. A brief, 10 to 20 minute nap. View Source may help you feel more refreshed during the day.
Limiting naps to 2 hours long also offers more time during the day for tummy time as well as getting outside and exposing your baby to natural light, which is key for helping your baby learn to distinguish day from night.
Is a 3 hour nap better than nothing? ›
Sleeping beyond the minimum 90-minute cycle may mean you fall deeper into your sleep cycle and will find it much harder to wake up. The best answer to this question is that some sleep is always better than none. Trying to get in a power nap or achieving that full 90-minute cycle is better for you than no sleep at all.
How late is too late to nap? ›
While naps can be a great afternoon pick-me-up, you'll want to make sure to take yours early enough in the day that it doesn't interfere with your nighttime sleep. “The ideal time for most people to nap is between noon and 3 p.m.,” says Gress Smith. “Or you can figure up to around seven hours after you wake up.
What is a NASA nap? ›
Keep Your Nap Short: Try to keep your nap under 30 minutes. To take a proper NASA nap, spend 6 minutes falling asleep and 26 minutes asleep, napping. Try consuming caffeine: Ingesting caffeine immediately before your power nap may provide an even greater energy boost than a nap alone.
Is it okay to sleep all day once in awhile? ›
While occasional bed rest can be a form of self-care, staying in bed excessively may indicate underlying mental health conditions such as depression or phobias. You should assess how staying in bed makes you feel in the short- and long-term.
How long does it take to get a good nap? ›
What is the optimal length of time for a nap? Naps can be short (15 to 30 minutes) or longer; both short and long naps can increase alertness and be useful. Take into account that sleep becomes deeper the longer you sleep, reaching the deepest level (slow-wave sleep) in about 1 hour.
Why can't I take naps even when I'm tired? ›
If you're tired but can't sleep, it may be a sign that your circadian rhythm is off. However, being tired all day and awake at night can also be caused by poor napping habits, anxiety, depression, caffeine consumption, blue light from devices, sleep disorders, and even diet.
Why do 15 minute naps feel so good? ›
Research shows that you can feel refreshed and alert with a little nap built into your day. A mid-day snooze or a 'power nap' has been linked with a multitude of benefits including reduced feelings of stress, improved focus and memory, and better health.
At what age do naps get easier? ›
You can expect another nap transition (and ultimately longer naps) between 15 - 18 months. (Remember, short naps during a nap transition are common!) Once on a 1-nap schedule, your baby's naps can be 2 hours or more!
