How Long Should a Nap Be?

How Long Should I Nap? 

There are few things greater than the refreshing feel of waking up from a good nap—but what exactly constitutes a ‘good’ nap? Timing is everything; a nap that is too short or too long can leave you feeling fatigued instead of rejuvenated. A short nap of 10-20 minutes is precisely enough shut-eye to reap the many restorative benefits of napping. 30 minutes could make you feel too groggy once you’re awake. A 90-minute nap is considered best for a longer option. 

We’re here to answer all of your questions about catching midday z’s and provide tips on how to make the best of your rest.

• Napping vs. Sleeping: What’s the Difference?
• What is the Best Nap Length for Adults?
• What are the Benefits of Napping?

Napping vs. Sleeping: What’s the Difference?

We’ve all been there—a short and sweet catnap turns into an hours-long snoozefest. Whether you wake up well-rested or even more tired than before, odds are pretty likely that your normal bedtime and a genuinely good night’s sleep are totally out of the window. Therein lies the shining difference between napping and sleeping. Naps are meant to provide a temporary recharge to your battery whereas sleep provides a complete reset.

The most discernible differences between napping and sleeping include duration and sleep cycles. When you fall asleep, your brain naturally moves through four stages of sleep. Each stage progresses sequentially through light sleep, deep s/leep, and REM cycles which repeat on 90-110 minute intervals. 

Because the goal of a good nap is to re-energize your mind and body, the best nap length ensures you are not entering REM or deep sleep stages, but only staying in light sleep. So, 10-20 minute naps should be just the ticket!

True sleep, on the other hand, occurs within the deep sleep and REM stages, during which your body undergoes the most impactful restoration. Experts recommend that adults get 7 to 9 hours of sleep every night to maintain a healthy, high-functioning lifestyle.

Best Nap Length for Adults

If you’re like most people, you likely strategize the length of your nap by assessing how much time you have to spare. Rather than leaving the question of “how long should I nap” up to an ambiguous time frame, stick to expert-recommended nap times and ask yourself, what is a good sleep score? for that time frame.

According to the National Sleep Foundation, the best nap lengths for adults are 20 or 90 minutes. Here’s why:

• 10-20 minute naps are also referred to as power naps. These short naps allow you to wake up feeling refreshed, energized, and alert. To sweeten the deal, well-timed power naps have little to no impact on your nighttime slumber, so you can head to sleep at your usual bedtime without any difficulty dozing off. 
• 90-minute naps allow you to cycle through all sleep stages while avoiding sleep inertia, since you’re not waking up during deep sleep. These naps can leave you feeling thoroughly rejuvenated, more creative, more focused, and more physically energized. 

Benefits of Napping

Sleep experts have found that a little nap time can go a long way for your mind and body. A good midday snooze session can increase alertness, reduce stress, sharpen cognitive skills, improve your mood and help you figure out how to stop being a night owl.

 In addition to getting some downtime away from the hustle and bustle of your everyday life, napping allows you to reap a myriad of benefits in 90 minutes or less.