How Long Should You Nap for Ideally?

Napping can be a refreshing way to recharge and boost alertness, especially during periods of fatigue or low energy. However, the duration of your nap can significantly impact how you feel upon waking. Here’s a guide to help you determine the ideal nap duration for maximum benefits.

Power Nap (10-20 minutes)

A power nap, lasting between 10 to 20 minutes, is ideal for a quick energy boost without feeling groggy or experiencing sleep inertia—the feeling of grogginess and disorientation that can occur after waking from deep sleep. During a power nap, you enter the initial stages of sleep, which can help enhance alertness, concentration, and cognitive function. Keep your power nap short to avoid entering deeper stages of sleep, allowing you to wake up feeling refreshed and revitalized.

Nap Cycle (90 minutes)

If you have more time available for a nap, consider aiming for a full sleep cycle, which typically lasts around 90 minutes. During a full sleep cycle, your body transitions through different stages of sleep, including light sleep, deep sleep, and REM (rapid eye movement) sleep, which is associated with dreaming. Waking up at the end of a sleep cycle can help prevent sleep inertia and promote feelings of restfulness and rejuvenation. While a 90-minute nap may not always be feasible, especially during the day, it can be beneficial when you have the opportunity to nap for a longer duration.

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