A short nap can feel like a reset button—but nap too long, and you might wake up groggy, sluggish, or even more tired than before.
The Sweet Spot: 20 to 30 Minutes
Research shows that the ideal nap length is around 20 to 30 minutes. This gives your body just enough rest to recharge without entering deep sleep. When you wake up during light sleep, you feel refreshed and alert.
Go beyond that, and you risk entering slow-wave (deep) sleep—and waking up from that stage can leave you feeling dazed, foggy, or irritable for the rest of the day. This is called sleep inertia, and it’s why long naps often backfire.
When Long Naps Might Be Okay
There are some exceptions. If you’re sick, recovering from surgery, or didn’t sleep at all the night before, your body may benefit from a longer nap. Just be sure to plan it earlier in the day, so it doesn’t mess with your nighttime sleep.
Nap Smarter
- Set a timer for 25–30 minutes max
- Nap before 3 p.m. to avoid sleep disruption
- Pair it with caffeine? Some people do a “coffee nap”—drink a small cup of coffee and then nap for 20 minutes. You wake up just as the caffeine kicks in!
Takeaways
A quick nap can be a great way to refresh your brain and body—but longer naps can leave you feeling worse. Stick to 20–30 minutes, and you’ll likely feel more energized and alert for the rest of your day.