How Long Should You Be Taking Naps?

Share on twitter
Share on facebook
Share on linkedin

Table of Contents

If you hit a mid-afternoon slump, you may be worried that taking a quick nap will make you feel more sleepy than before, but that’s not always the case. While adults don’t need to nap, snoozing during the day is a great way to recharge and catch up on any lost sleep the night before.

To maximize the benefits of a nap and avoid any downsides, it’s important that you do not oversleep during the day. The ideal nap time is short enough to leave you feeling energized to complete the rest of your day, not wanting to go back to bed.

Here’s some useful information to consider if you’re wondering, “How long should I nap?”

Health Benefits of Naps

health benefits of naps

While adults do not need to nap, there are many benefits of taking a quick rest during the day. Including:

  • Boosting your immune system: Lack of sleep can negatively impact your ability to fight infection. Adding naps to your schedule can help improve the function of your immune system.
  • Improve alertness: Taking short naps can help improve mental alertness and performance.
  • Improving stamina: Taking short can help you maximize physical activity.

Best Nap Length

To experience the health benefits of sleeping during the day, it is important to consider the ideal nap length. While there is no “magic number,” below is a guide to how you can match your nap to the sleep cycle to enjoy the perfect nap time.

If you take frequent naps,  try to nap at the same time each day to ensure you’re getting the right amount of sleep.

20 Minutes

A 20-minute nap is all you need to experience the benefits of immune support, improved alertness, and increased stamina.

This is the optimal nap time for keeping you in the first and lightest stage of sleep, where it is easy to wake without feeling groggy or disoriented. 

 90 Minutes

This length gives your body enough time to go through a complete sleep cycle, meaning you’ll go from lighter stages of sleep to deeper sleep and then back to lighter stages. This is the best amount of time to nap if you want to boost your memory and creativity. 

Avoid 30 to 60 Minute Naps

Any time in between these numbers is not ideal, as it will take you to deeper stages of sleep but does not give you enough time to return to a lighter stage, meaning you’ll wake up feeling more groggy and less alert than before. 

Is a 2 Hour Nap Too Long?

While short naps can be beneficial, frequently napping for too long can have detrimental effects on your health. 

When you nap for more than an hour, your body can enter REM sleep, the deepest sleep stage. Not only can this make you wake up feeling groggy and not refreshed, but it can make it harder to fall asleep at night.


Naps have numerous health benefits and can support your overall wellbeing. However, you should keep in mind that shorter is better when considering how long to sleep during the day to avoid the health risks of oversleeping.



140 Replies to “How Long Should You Be Taking Naps?”

  1. Thanks , I have recently been looking for info about
    this topic for a long time and yours is the greatest I’ve
    came upon till now. But, what concerning
    the conclusion? Are you sure about the source?

  2. You are so interesting! I don’t believe I’ve truly read something like this before.
    So nice to discover someone with a few genuine thoughts on this
    topic. Really.. many thanks for starting this up. This web site is one thing that’s needed on the internet, someone
    with some originality!

  3. After looking at a handful of the blog posts
    on your web page, I truly like your technique of blogging.
    I book-marked it to my bookmark website list and will be checking back in the near future.
    Please check out my website as well and tell me how you feel.

  4. Howdy! This is my first visit to your blog! We are a group of volunteers and starting a new project in a community in the same niche.

    Your blog provided us beneficial information to work on. You have done a
    outstanding job!

  5. That is a great tip especially to those new to the blogosphere.
    Brief but very accurate info… Thanks for sharing this one.
    A must read post! games ps4 allenferguson games ps4

  6. I just like the helpful info you provide in your articles.
    I’ll bookmark your weblog and check once more here frequently.
    I am fairly sure I will be told many new stuff proper here!
    Good luck for the following!

  7. Hello just wanted to give you a quick heads up.
    The text in your article seem to be running off the screen in Firefox.

    I’m not sure if this is a format issue or something to do with web browser compatibility but I figured I’d post to let
    you know. The design and style look great
    though! Hope you get the problem resolved soon. Many thanks 0mniartist asmr

  8. I got this website from my buddy who shared with me about this website and now this time I am browsing this site and reading very informative articles here.

    0mniartist asmr

  9. Write more, thats all I have to say. Literally, it seems as though you relied on the video to make your point. You obviously know what youre talking about, why throw away your intelligence on just posting videos to your weblog when you could be giving us something informative to read?

  10. I’m impressed, I need to say. Actually hardly ever do I encounter a weblog that’s both educative and entertaining, and let me inform you, you’ve hit the nail on the head. Your thought is outstanding; the difficulty is one thing that not sufficient people are speaking intelligently about. I am very happy that I stumbled throughout this in my search for something regarding this.

  11. Hey there just wanted to give you a brief heads up and let you know a few
    of the images aren’t loading properly. I’m not sure why but I think its a linking
    issue. I’ve tried it in two different browsers and both show the same outcome.

  12. My coder is trying to persuade me to move to .net
    from PHP. I have always disliked the idea because of the expenses.
    But he’s tryiong none the less. I’ve been using Movable-type on numerous websites for about a
    year and am worried about switching to another
    platform. I have heard excellent things about

    Is there a way I can transfer all my wordpress posts into it?
    Any kind of help would be greatly appreciated!

  13. Link exchange is nothing else but it is only placing the other person’s
    blog link on your page at appropriate place and other person will
    also do similar for you.

  14. Hello, I think your website might be having browser compatibility issues.
    When I look at your blog in Chrome, it looks fine but when opening in Internet Explorer, it has some overlapping.
    I just wanted to give you a quick heads up!
    Other then that, terrific blog!

  15. This is the right blog for anyone who would like to find out about this topic.
    You know a whole lot its almost tough to argue with you (not that I really
    will need to…HaHa). You certainly put a new spin on a
    subject that has been discussed for decades. Wonderful stuff, just excellent!

  16. Hiya very nice blog!! Guy .. Excellent .. Wonderful ..
    I will bookmark your website and take the feeds also?
    I’m happy to search out so many useful info here within the post, we need work out more techniques on this regard, thank you for
    sharing. . . . . .

  17. scoliosis
    Howdy this is kinda of off topic but I was wanting to know if blogs
    use WYSIWYG editors or if you have to manually code with HTML.
    I’m starting a blog soon but have no coding experience so I wanted to get guidance from someone
    with experience. Any help would be greatly appreciated!

Leave a Reply

Your email address will not be published. Required fields are marked *

Affiliate Disclaimer
Please understand that in some cases we may receive commissions when you click our links and make purchases. However, this does not impact our reviews and comparisons. We try our best to keep things fair and balanced, in order to help you make the best choice for you.