Naps by duration: what you should know

Do you have days when it feels like a nap is just what you need to restore your energy and boost your mood? While a quick rest can provide these benefits, napping for the right amount of time is key. Here’s what you should know.

Five to 10 minutes
The brief moment of relaxation offered by a nap of this duration can slightly improve your attention span. Even just closing your eyes and breathing deeply for a few minutes can help reduce stress.

10 to 20 minutes
This is widely considered the ideal amount of time for a nap. It’ll leave you feeling refreshed and more alert, which can improve your concentration and productivity. To ensure this nap is restorative, set an alarm to prevent you from sleeping for too long.

30 minutes
A nap of this duration can actually make you feel more tired. Your body has enough time to enter a deep sleep but not enough to complete a full sleep cycle. This causes sleep inertia, which can leave you feeling sluggish and groggy for up to an hour after you wake up.

60 minutes
Although an hour-long nap can leave you feeling drowsy when you wake up, it can also enhance your performance of memory-related tasks. Additionally, it may provide you with enough deep sleep to boost your capacity to learn.

90 minutes
Since you have time to complete a full sleep cycle, a nap of this duration is easier to wake up from than a 30- or 60-minute one. It promotes creativity, alertness, memory, and concentration. While not recommended for people with insomnia, a 90-minute nap can help make up for a short or sleepless night.

If you have trouble sleeping or often feel exhausted, speak with your doctor right away. This will help you avoid the onset of related health problems.