What’s the Optimal Nap Length for Maximum Benefit? Here’s How to Sleep Smarter

If you enjoy a midday rest but often find yourself feeling more sluggish afterward, you may be curious about the ideal nap duration that actually rejuvenates you. A nap can be quite beneficial if you’re lucky enough to have a break during the day to recharge your energy—and when done correctly, it can work wonders.

That’s why we turned to a sleep expert and neuroscientist to dive into adult napping habits and get advice on how to make the most of your naps. They shared their insights along with some essential tips for taking a restorative nap without disrupting your nighttime sleep routine.

What’s the Ideal Nap Duration?

Napping can be good for your health if done correctly. "Try to keep [your naps] around 20 minutes," advises Carolyn D'Ambrosio, MD, FCCP. A 20-minute nap (don’t forget to set an alarm!) lets you rest without entering the deeper stages of sleep. This way, you’ll feel recharged without disrupting your nighttime rest.

Naps that last more than 30 minutes might leave you feeling sluggish or groggy. However, a longer nap of about an hour and a half can have its perks, especially for shift workers and those in emergency services. Though lengthy naps can make you more drowsy, a 90-minute nap, specifically, allows your body to complete a full sleep cycle, covering each stage of sleep once.

This sleep cycle typically lasts between 90 to 110 minutes without interruptions. A study showed that 90-minute naps were more effective than 40-minute naps in boosting attention, physical performance, mood, muscle recovery, and reducing fatigue in male athletes.

The Advantages of Napping

Taking a nap for the right amount of time works wonders for both your mental and physical well-being. Here are some of the major advantages of napping when it's done properly.

Boosts Mood

A well-timed nap can lift your spirits and replenish your energy, helping you feel rejuvenated. If you've ever used the "turn it off and turn it back on" trick to fix your technology, think of napping as a similar reset button for your mood.

When stress or overwhelm starts to take its toll, a nap provides a quick relaxation boost to reduce stress and reboot your mind. If you avoid oversleeping, you’ll wake up feeling sharper, calmer, and better able to handle emotions. (That’s probably why we say: "Just sleep on it.")

Boosts Physical and Mental Performance

"Napping enhances nearly every aspect of physical and cognitive performance," says Major Allison Brager, a neuroscientist. Brager, who has studied survival under extreme conditions, including sleep deprivation, adds, "The effects [of a nap] are almost immediate."

As a proponent of napping, Brager explains that these short sleep breaks can enhance strength, power, stamina, and a person's ability to absorb and retain information. "A common misconception is that top performers skip naps," Brager notes. "The best athletes and many soldiers take naps to ensure they’re at their peak."

Could Improve Heart Health

Naps may also benefit heart health. A Swiss study of almost 3,500 participants found that those who napped once or twice a week had a lower risk of cardiovascular events, such as heart attacks, compared to those who didn’t nap. However, the findings are mixed. A 2015 meta-analysis of 11 studies found that those who napped for an hour or more daily had a 1.82 times greater likelihood of developing cardiovascular disease compared to non-nappers—almost double the risk.

D'Ambrosio suggests that the issue isn't necessarily the nap itself, but rather the underlying reasons for napping. "Regular napping can be a sign of poor sleep quality or significant sleep deprivation, both of which pose health risks such as cardiovascular disease, diabetes, depression, and car accidents," D'Ambrosio cautions.

Recharges Your Energy

"Individuals working night shifts or those feeling fatigued before work or driving might find a brief nap helpful beforehand," D'Ambrosio advises. She also recommends that pregnant women take naps during the day, especially if their sleep at night is disrupted. "New parents often need naps, as their nighttime rest is broken up by caring for their infant," she adds.

How to Maximize Napping Benefits

To gain the full benefits of napping (without going overboard, which can result in health issues, increased fatigue, and disrupt your nighttime sleep), it's important to follow some key napping practices.

Understand Your Motivation

D'Ambrosio explains that if you've had a solid seven or more hours of sleep each night, there’s likely no need for a nap. That's why she suggests asking yourself two key questions before napping: Did I sleep well last night? And am I consistently getting seven to eight hours of sleep each night?

If you answer 'no' to either question, it might be a good idea to consider taking a nap. However, if you are getting enough sleep but still feel the urge to nap, it could be beneficial to consult with your doctor or a sleep specialist to explore the reasons behind your need for naps.

Opt for Early Afternoon Naps

If you decide that a nap is in order, you might wonder when the best time to nap is. "The ideal time to nap is in the early afternoon," says D'Ambrosio. Napping too late in the day—especially after 3 p.m.—can lead to disrupted sleep and a decline in sleep quality.

Drink Caffeine Before Your Rest

Drinking caffeine prior to napping is often referred to as a "coffee nap." It may seem counterintuitive, but having caffeine before you drift off could make waking up easier, as long as your nap is brief. This is because caffeine usually takes around 20 minutes to start working, so by the time you finish a 20- to 30-minute nap, it will have just begun to take effect.

Set the Scene for a Peaceful Nap

If you're going to carve out time to rest, make sure you’re setting the stage for quality sleep. Create an atmosphere that's truly soothing so you can fall asleep quicker and maximize the benefits of your nap. To achieve this, try napping in a quiet, dark, and cool environment. Minimize background noise and avoid blue light from screens (turn off the TV and resist the urge to scroll through social media when lying down).

When You Might Want to Skip a Nap

If you often find yourself taking naps throughout the day, even though you’re getting the recommended seven or more hours of sleep at night, there might be an underlying cause for your frequent or long naps that’s worth investigating.

"A tendency to nap could signal an issue such as poor quality sleep, sleep deprivation, or conditions like obstructive sleep apnea," explains Brager. Consistent long or frequent naps may also be an indicator of ongoing sleep difficulties, which can make it harder to fall asleep and stay asleep at night. Frequent napping may also point to mental health concerns, such as depression," she adds.

However, if you’re not getting adequate sleep at night, napping won’t provide any benefits. "If you’re taking six naps a day instead of getting a full night’s rest, you could become ill, and your body may take even longer to recover," warns Brager, also noting that "[multi-phasic napping] has become a trend in recent years within the biohacking community," but it’s ultimately a misconception.