How long should a nap be? The best nap length and timing for adults

The short answer: 20 minutes

The Sleep Foundation says the best nap length for adults is about 20 minutes and no longer than 30. A 20-minute nap gives you a bit of light sleep that boosts alertness without dropping into deep sleep.

Cleveland Clinic lands in the same place. It recommends naps in the 15- to 20-minute range for adults. Its sleep specialist says that for most people, it's best to nap for less than an hour.

The American Academy of Sleep Medicine (AASM), in its guide to sleeping better, puts the outer limit plainly: keep naps under 1 hour, and never nap after 3 p.m.

Nap lengths compared

Sources: Sleep Foundation, Cleveland Clinic and AASM.

Why longer naps leave you groggy

Sleep happens in stages. The Sleep Foundation explains that stage 1 is the lightest and lasts only one to seven minutes. Stage 2 follows and lasts about 10 to 25 minutes, and it's still relatively light. Stage 3 is the deep, restorative stage, and it's hard to wake from.

During a short nap, you may never reach stage 3. That's why you can wake up refreshed. Naps longer than about 30 minutes raise the chance of reaching deep sleep, and that can happen even sooner if you're short on sleep.

Waking from deep sleep causes what's called sleep inertia. Cleveland Clinic's sleep specialist describes it as feeling groggy, confused and unrefreshed. In other words, the "just a little longer" nap can leave you feeling worse than no nap at all.

When a 90-minute nap makes sense

There's one exception to the short-nap rule. The Sleep Foundation says a nap of about 90 minutes can also be helpful, because it lets your body move through a full sleep cycle without being woken in the middle of deep sleep. It says this kind of longer nap may be especially useful for emergency workers and shift workers.

Cleveland Clinic adds that if you were short on sleep the night before, maybe after a late night or with a new baby, a slightly longer nap can help you get through the day. But it shouldn't become a habit.

The catch is timing. A 90-minute nap late in the afternoon is much more likely to affect your sleep at night.

A good nap is really a small daily habit: same time, same length, alarm set. Olive is a health companion that checks in with you every day and helps you build small habits that actually hold, like a short afternoon rest and a steady bedtime. It's a general wellness tool and doesn't diagnose or treat anything.

The best time to nap

Most people have a natural dip in energy in the early afternoon. The Sleep Foundation calls it the post-lunch dip. Your body's internal clock has two peaks of sleepiness each day: the biggest at night and a smaller one in the early afternoon.

For people on a typical schedule, the Sleep Foundation says napping between 1 p.m. and 3 p.m. is likely ideal. It also recommends napping at least eight hours before bedtime. For most people, that means before 3 p.m.

Cleveland Clinic gives the same window: nap earlier in the afternoon, before 2 or 3 p.m. Later naps can make it harder to fall asleep at night.

If you work nights or rotating shifts, count back from your planned main sleep instead of the clock.

How to take a better nap

The Sleep Foundation suggests a few simple steps:

• Set an alarm for about 20 minutes before you lie down.
• Don't hit snooze. Snoozing can tip you into deeper sleep. A second alarm a few minutes later can help.
• Make the space dark, quiet and cool. An eye mask, earplugs or white noise can help.
• Get up right away. Stretch or walk around to shake off any grogginess.
• Try a coffee nap if it suits you. The Sleep Foundation says caffeine takes about 30 minutes to kick in, so a small coffee right before a short nap may help you feel more alert after. Skip this late in the day. Our guide to caffeine and sleep covers cutoff times.

The Sleep Foundation also suggests keeping a simple nap diary for a week or two: when you napped, for how long, and how you felt before and after. It can show you which nap actually works for you.

Naps on travel and appointment days

Long days away from home can leave you running on less sleep than usual. A short early-afternoon nap can help, as long as you keep it short and set an alarm. A quiet corner, an eye mask and earplugs go a long way in an unfamiliar place.

Our guide to sleeping better away from home covers the rest of a travel sleep routine. If the clocks just changed, see daylight saving time and sleep. For a full nightly routine, use our sleep hygiene checklist, and for busy, tense days, see our everyday stress habits.

Can naps make up for lost sleep?

Not really. Cleveland Clinic says naps can't make up for ongoing sleep deprivation. A nap may help you refocus for a while, but if you use it to "sleep off" your sleep debt too early in the day, you can end up sleeping worse that night. That can turn into a cycle: nap, sleep poorly, nap again.

The Sleep Foundation adds that you don't have to nap at all. If you function well during the day without one, there's no need to start.

When to talk with a clinician

Needing a nap now and then is normal. Needing one every day just to get through is different. Cleveland Clinic says a constant need to nap can be a sign of a sleep disorder, and it's worth raising with a healthcare provider.

Talk with a clinician if you:

• Feel very sleepy during the day even after a full night in bed
• Fall asleep at times you don't mean to
• Find your naps getting longer and more frequent

This guide is general information, not medical advice. Talk with your clinician if daytime sleepiness is affecting your day, or if you have a health condition that affects your sleep.

Build a steadier daily rhythm

Better rest usually comes from small habits repeated every day. Olive checks in with you every day and helps you build small habits that actually hold, from a short afternoon nap to your wind-down at night.

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