Published by PMR of NY & CT
The mid-afternoon slump is real. Your eyelids get heavy, you reread the same email three times, and a quick nap starts to sound like the best idea of the day. Done well, a nap can sharpen your focus. Done poorly, it can leave you groggier than before and make bedtime harder.
So how long should a nap be? For most adults, the sweet spot is about 20 minutes, and no more than 30, in the early afternoon. Length and timing make most of the difference between waking refreshed and waking in a fog.
How long should a nap be for most adults?
Sleep moves through stages, from light sleep into deep sleep and back again over roughly 90 minutes. A short nap keeps you in the lighter stages, so you wake up more easily. The longer you sleep, the more likely you are to wake from deep sleep and feel groggy, a state called sleep inertia.
Here is how different nap lengths tend to play out:
- 10 to 30 minutes: The classic power nap. It may improve alertness with little grogginess and is less likely to disturb night sleep.
- 30 to 60 minutes: You are more likely to wake from deep sleep and feel foggy for a while before the benefits kick in.
- About 90 minutes: A full sleep cycle. It can help when you are short on sleep, but it is more likely to make it harder to fall asleep at night.
The best time to nap
For most people, the best time to nap is early afternoon. Alertness naturally dips after lunch as part of your body's daily rhythm, so dozing off is easier then and has less effect on your night.
Late-afternoon and evening naps are a different story. They can take the edge off your sleep drive, the pressure to sleep that builds through the day, and make it harder to fall asleep at bedtime. Many sleep experts suggest finishing naps by around 3 p.m.
Who benefits from napping, and who should skip it
Naps can be especially helpful for:
- People who are occasionally short on sleep after a late night or an early flight
- Shift workers who need to stay alert at hours when their body expects sleep
- Drivers on long trips. If you feel drowsy behind the wheel, pull over somewhere safe and rest.
Naps may not be a good idea if you have insomnia. Sleeping during the day can lower your drive to sleep at night and keep the cycle going.
This advice is for adults. Young children need naps as part of their daily sleep, and your pediatrician can tell you what is typical for your child's age.
Tips for a better nap
- Set an alarm. Knowing you won’t oversleep makes it easier to relax.
- Make it dark and quiet. An eye mask, earplugs or a white-noise app can help, especially at work.
- Protect your neck. Dozing slumped in a chair or propped on a couch arm can leave you stiff. Lie down with a pillow that keeps your head level. If you often wake with a sore neck, our neck pain page explains common causes.
- Try a caffeine nap, if coffee agrees with you. Caffeine takes a little while to kick in, so some people drink a cup right before a 15- to 20-minute nap. Small studies suggest the combination may boost alertness more than either alone. Skip it late in the day.
- Give yourself time to wake up. Before driving or making important decisions, let any grogginess wear off. Daylight, cold water on your face and a short walk can help.
When daytime sleepiness signals a problem
Feeling sleepy now and then is normal. Talk with your doctor if you notice:
- Heavy sleepiness most days even after seven or more hours of sleep
- Loud snoring, gasping or pauses in breathing that a partner notices, which can be signs of sleep apnea
- Falling asleep during conversations, meals or while driving
- Sudden muscle weakness when you laugh, or vivid dreamlike images as you drift off
Your doctor may refer you to a sleep specialist. Call 911 if a person is very hard to wake, confused or unusually drowsy after a head injury, or if sleepiness comes with face drooping, arm weakness or slurred speech.
Frequently asked questions
Is a 2-hour nap too long?
For most adults, yes. A two-hour nap takes you through more than one sleep cycle and can make it much harder to fall asleep at night. If you regularly need naps that long, it may mean you aren't getting enough sleep at night or that something, such as sleep apnea or a medication side effect, is affecting your sleep quality. Talk with your doctor if it happens often.
How long should a nap be before a night shift?
Usually longer than a daytime nap. Before a night shift, a nap of 90 minutes to a few hours in the afternoon or early evening may help you stay alert through the night. Finish it a while before work so any grogginess can clear. If your workplace allows it, a short nap on a break can add a boost.
Is it OK to nap every day?
For many people, yes. A short daily nap is generally fine as long as you sleep well at night and wake from it refreshed. Pay attention if your naps are getting longer, you can't get through the day without one, or nighttime sleep is suffering. Those changes can point to a sleep or health problem worth raising with your doctor.
Rest easier with PMR
If neck or back pain is making it hard to rest, day or night, the team at Physical Medicine & Rehabilitation of NY & CT (PMR) can help find what's behind it. Learn about our chiropractic care, or request an appointment and our team will contact you to schedule your visit.
More from the PMR Blog
Continue exploring articles in this topic category.