The best time for napping: how long should naps actually last?
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
Discover the best time of day to take a nap, how long naps should be to help with sleep deprivation, as well as soothing sounds for quick respite.
Are you constantly skimping on sleep to keep up with life's demands? Whether it's early mornings or late nights, many of us are missing out on the recommended 7-9 hours of daily shut-eye. Sure, powering through fatigue with coffee works... for a while. But as we know, chronic sleep deprivation wreaks havoc on both body and mind.
When sleeping more at night isn’t feasible, taking an afternoon nap can be the best tool at your disposal. Napping isn't just for babies and toddlers and a well-timed nap can work wonders for reducing fatigue, boosting creativity, improving memory, and just making you feel human again.
A chronically tired population
Insomnia is a very common condition, with around 10-15% of Americans struggling with chronic sleeplessness. So, you're not alone if you feel like a zombie stumbling through your days with a constant sleep deficit. But as dozens of studies show, ongoing sleep deprivation wreaks havoc on both body and mind, so sneaking in a few extra winks during the day can really help to stabilize and ground you.
Here are some of the consequences of long term sleep loss:
Plummeting productivity and concentration
Mood changes and emotional reactivity
Impaired memory and creativity
Higher risk of accidents, including car crashes and work casualties
Higher risk of weight gain, diabetes, and heart disease
In short, sleep deprivation steals our pep and mental sharpness. But over time, it sets us up for some alarming health issues.
Napping and the need for sleep
For some us, napping isn’t a nice-to-have, it’s a necessity. It's a way for our bodies to make up for lost sleep, reduce fatigue, and enhance our cognitive functions. During a nap, our body has the opportunity to cycle through several sleep stages, including the vital REM stage, which plays a crucial role in learning and memory processes. In some cultures, (we’re looking at you, Spain) an afternoon nap or siesta is an integral part of their lifestyle in recognition of its rejuvenating benefits.
Here are a few scenarios where napping can come to your rescue:
Sleep deprivation from late nights: If late-night commitments or work has led to accumulated sleep debt, a recovery nap replenishes lost hours so you rebound faster.
Afternoon slump: Feeling sluggish after lunch is common, thanks to our circadian rhythms, but a quick power nap can boost mental clarity and energy and revive you to continue with your day.
Shift work fatigue: Working late nights, or an overnight shift can be draining. Strategic naps before or during your shift can enhance focus.
Busy schedules: Need a pick-me-up between back-to-back activities or meetings? Even a 15-20 minute nap recharges you for the next task.
The right nap at the right time offers a world of benefits for occasional sleepiness and chronic sleep issues alike. But with varying nap lengths, how do you determine what's ideal for your needs?
How long should a nap be? Finding the right nap length
The length of your nap makes a big difference, as it determines which sleep stages you enter. Shoot for one of these research-backed nap lengths depending on your needs:
The Ultra-Charging Power Nap (10-20 minutes)
A power nap lasts about 20 minutes and primarily consists of the lighter non-REM sleep stages.
It's too short to allow you to enter the deeper sleep stages, which is why you arise feeling refreshed.
It helps to enhance alertness and concentration.
For an afternoon pickup or to shake off drowsiness, this is your nap.
Don’t worry if you can’t get to sleep in this short period. ‘Waking rest’ is actually a thing.
💙 Pair your power nap with this quick sleep-centric guided practice, Restful Sleep with Elisha Goldstein.
The Creative Nap (30 minutes)
A 30-minute nap has been shown in studies to enhance mood, motivation, and problem-solving skills.
Slot in a half-hour nap when you need an emotional or innovative reboot.
💙 Try using Unwind Into Sleep with Chibs Okereke.
The Memory Nap (60 - 90 minutes)
A longer nap of up to 90 minutes allows you to cycle through all the sleep stages including REM sleep, leading to improved physical relaxation and mental rejuvenation.
This longer nap boosts the retention of facts, events, and skills picked up earlier in the day.
But know that longer naps can trigger temporary grogginess called "sleep inertia" after waking up. They may not be the best choice if you need to be alert right after waking up!
It’s best not to go over 90 minutes or nap too close to bedtime, or you’ll impact your nighttime rest.
Pro tip: Use a gradual alarm sound to wake up during lighter sleep and avoid that foggy just-woken-up feeling.
💙 Try Drifting off with Gratitude with Tamara Levitt.
The best time of day for a nap
Taking a nap at the right time can significantly affect your alertness and overall wellbeing. Here are some ideal times for catching a quick snooze.
Mid-afternoon slump (1-3pm): Many people experience a natural drop in energy levels during this time, making it an excellent time for a quick power nap of 10-20 minutes.
Before a night shift: If you have irregular work hours, such as a night shift, taking a brief nap before heading to work can enhance performance and focus.
After intense mental activity: If you've had an intense morning of work or study, a short nap after lunch can rejuvenate your mind and boost productivity for the rest of the day.
Early evening (for night owls): If you tend to stay up late and wake up later in the morning, an early evening nap might suit your circadian rhythm.
Remember, while napping can be beneficial, finding the right balance is important. Napping too late in the day can interfere with your ability to fall asleep at night. Listening to your body and understanding your unique sleep patterns can help you determine the best time for napping.
Optimizing your nap environment
To make your naps as blissful as possible, try hitting as many of the following tips as possible.
Pick a quiet, comfy spot – maybe a couch or spare room if you're at home. Even a quiet corner works in a pinch!
Reduce light with blackout blinds or a sleep mask.
Add white noise or soothing nature sounds to create a sleepy vibe. This is where the Calm app comes in extra handy to assist you when it’s time to nap.
Keep the temperature cool but cozy. Around 65 degrees F is ideal.
Set an alarm like your smartphone timer so you don't accidentally sleep for hours and sabotage your sleep schedule.
Using soothing sounds for napping
The use of soothing sounds can enhance your nap by promoting relaxation and helping to block out environmental noise. These sounds provide a consistent, relaxing backdrop that your mind can easily ignore, allowing you to fall asleep more quickly. This could include white noise (a combination of all noise frequencies at once, such as the sound of a fan or static), nature sounds (like rain or the ocean), or even slow, calming music. It's worth experimenting with different types to see what works best.
💙 Try Soothing the Body for Rest.
Once you nail the timing and environment, relax into the ultimate act of self-care. Don't feel guilty about stealing a few winks; nap like your health depends on it. Because, in many ways, it does!
Some Calm resources to help you get into your napping groove:
Restorative Sleep stories, like Naptime with Anna Acton
Nighttime meditations, like Deep Sleep Release with Tamara Levitt
Breathing exercises, like Breathe into Relaxation with Jay Shetty
Soothing music, like I Am Home by Keith Urban
Follow your nap with a rejuvenating stretch, like Afternoon Reset
Napping FAQs
Should I take a 45 or 90-minute nap?
It depends on your sleep needs and the time you have. A 90-minute nap allows for a complete sleep cycle, including REM sleep, which can improve creativity and emotional health. Both 90 and 45-minute naps have the potential to trigger sleep inertia.
Is it better to nap for 30 minutes or 2 hours?
It depends what you’re looking for. A 30-minute nap is often recommended to boost alertness and cognitive function without the grogginess. But 2 hours enhances memory consolidation and creative thinking at the cost of some potential fogginess immediately after.
How long should you nap to feel refreshed?
For a refresh, a power nap of 10-20 minutes prevents any sleep inertia, so you wake up instantly alert.
Is a 27-minute nap the best?
Is a 27-minute nap the best? Possibly! 20-30 minute nap times are great for perking up your alertness and performance without any negative fogginess after. But be flexible in finding the ideal timing for your needs!
What's the ideal nap time?
Based on circadian rhythms, early to mid-afternoon is when you're likely to hit a slump. So think 1-3pm. Our body temperature peaks around this time, making it easiest to fall asleep.
Calm your mind. Change your life.
Mental health is hard. Getting support doesn't have to be. The Calm app puts the tools to feel better in your back pocket, with personalized content to manage stress and anxiety, get better sleep, and feel more present in your life.
Images: Getty
