How long should you nap for?
Introduction
Napping used to have a bad reputation.
For years we were told not to sleep during the day because it would ruin sleep at night. Modern sleep science has changed its view.
Used well, naps can improve alertness, mood, learning and creativity. Used badly, they can interfere with night sleep.
So should you nap — and if so, how long for?
I LOVE my naps
I come from a long line of confirmed nappers. My parents and grandparents all enjoyed an afternoon rest.
I couldn’t nap when I was younger, but in my mid-twenties I discovered the pleasure of lying down for half an hour with my eyes closed. Often I didn’t even sleep, but I would get up feeling clearer and more refreshed. This can be a good time to meditate too — meditating lying down is absolutely fine, and it doesn’t matter if you drift off – although that doesn’t count as meditating.
I also learned that long daytime sleeps could ruin my night. That experience mirrors what research now shows: the timing and length of a nap matters enormously.
Are naps actually good for you?
Research suggests that short naps can:
• improve alertness and concentration
• boost mood
• support learning and memory
• reduce mistakes and accidents
• support heart health and blood pressure
• improve creativity and problem-solving
Naps are now widely used by pilots, healthcare staff, shift workers, athletes and students. Even NASA has studied naps and found that short naps can improve performance and alertness.
The key is choosing the right nap for the right reason.
However, over the years many experiments over the years have shown the benefits of napping. Richard Wiseman’s brilliant book– Night School: Wake up to the Power of Sleep is defiantly on the side of napping and lists the benefits of different types of naps.
The different types of naps
All naps are not the same, so decide what you want to get out of your nap and time it.
6–10 minute emergency nap
A very short nap can sharpen your brain when you are extremely tired — for example during long drives, shift work or intense concentration. Even a few minutes of sleep can help.
10–20 minute power nap
This is the sweet spot for most people. It can boost alertness, improve mood and help learning, with very little grogginess afterwards. This is usually the safest nap if you struggle with insomnia.
30–60 minute learning nap
This allows deeper sleep and can support memory and learning. The downside is that you may wake feeling groggy for 20–30 minutes.
60 – 90 minute full sleep-cycle nap
This is a full sleep cycles and so includes REM sleep. It cab support creativity and emotional processing. Because a full sleep cycle is completed, grogginess is less likely — but this length is more likely to affect night sleep. Think of it as a lunchtime siesta.
The coffee nap trick
If you want to wake feeling extra alert, try drinking a coffee immediately before a short nap.
Caffeine takes around 25 minutes to work, so it begins working just as you wake. Research suggests this can improve alertness more than a nap or coffee alone.
Should you nap if you have insomnia?
Naps can be helpful — but they can also make night sleep harder for some people.
Naps may help if you are sleep deprived, unwell or recovering, working shifts, experiencing menopause-related fatigue, or dealing with chronic fatigue or burnout.
Naps may worsen insomnia if you struggle to fall asleep at night, spend long periods awake in bed, nap late afternoon or evening, or nap for longer than 30 minutes.
When working with insomnia, we often aim to build strong sleep pressure during the day. Long or late naps can reduce this pressure and make sleep at night more difficult.
When is the best time to nap?
The ideal nap window is between 1pm and 3pm. This matches the body’s natural afternoon dip in alertness. Think siesta.
Try to avoid naps after 4pm, in the evening, or close to bedtime. Late naps are the most likely to interfere with night sleep.
To sum up
A short nap can feel restorative and very helpful. I still enjoy a 15–20 minute rest most days — even lying quietly can make a difference.
Naps tend to work best when they are short, early afternoon, and used thoughtfully.
If sleep problems are affecting your nights — or your days — you’re very welcome to get in touch. A short conversation can be a helpful place to start.
The coffee nap trick
If you want to wake feeling extra alert, try drinking a coffee immediately before a short nap.
Caffeine takes around 25 minutes to work, so it begins working just as you wake. Research suggests this can improve alertness more than a nap or coffee alone.
Should you nap if you have insomnia?
Naps can be helpful — but they can also make night sleep harder for some people.
Naps may help if you are sleep deprived, unwell or recovering, working shifts, experiencing menopause-related fatigue, or dealing with chronic fatigue or burnout.
Naps may worsen insomnia if you struggle to fall asleep at night, spend long periods awake in bed, nap late afternoon or evening, or nap for longer than 30 minutes.
When working with insomnia, we often aim to build strong sleep pressure during the day. Long or late naps can reduce this pressure and make sleep at night more difficult.
When is the best time to nap?
The ideal nap window is between 1pm and 3pm. This matches the body’s natural afternoon dip in alertness.
Try to avoid naps after 4pm, in the evening, or close to bedtime. Late naps are the most likely to interfere with night sleep.
To sum up
A short nap can feel restorative and very helpful. I still enjoy a 15–20 minute rest most days — even lying quietly can make a difference.
Naps tend to work best when they are short, early afternoon, and used thoughtfully.
If sleep problems are affecting your nights — or your days — you’re very welcome to get in touch. A short conversation can be a helpful place to start.
Explore
Richard Wiseman – Night School: Wake up to the Power of Sleep
