How Long Should a Nap Be?
The ideal nap for most people is 10-30 minutes.4 This is because longer naps can leave you feeling groggy while napping too close to bedtime can make it tough to fall asleep again.
Still, a longer nap can be beneficial for some people. Shift workers, for example, can benefit from a prophylactic nap, which can be 2-3 hours long and help keep people alert during night shifts.2
A nap is a period of short sleep generally taken during the daytime. If done right, it can help improve your mood, alertness, reaction time, short-term memory, and focus and concentration.1
What is the Best Nap Length?
The best nap length for most adults is 10-30 minutes, also known as a power nap.1 Research shows power naps are associated with the best health outcomes, including reduced blood pressure, while longer naps can lead to higher body weight, blood pressure, and blood sugar.3 Longer naps can also cause sleep inertia — that drowsy feeling you get when waking up.1
Remember, some people, like shift workers, can actually benefit from longer naps. Research shows nurses and nursing aids working night shifts who took 1.5-3-hour naps before starting work were significantly more alert than those who worked night shifts without a nap.2
Nap Length by Age
Ideal nap lengths can also vary by age, especially for babies and young children. Newborns, for example, will nap multiple times a day for a total of 8-9 hours of daytime sleep.5 These sleep needs gradually decrease as babies get older, including the number of naps that are needed.
The chart below breaks down how much daytime sleep and naps are best for each age group. It’s important to note that the numbers for babies are averages. Every baby is different, and your individual child’s sleep needs may vary.
| Age | Total Daytime Sleep Needed | Number of Naps Suggested |
| Newborn – 3 months | 5 – 8 hours | Multiple |
| 3 – 6 months | 4 – 5 hours | 2 – 3 naps |
| 6 – 12 months | 3 – 4 hours | 2 – 3 naps |
| 9 – 12 months | 3 hours | 1 – 2 naps |
| 1 – 3 years | 2 – 3 hours | 1 nap |
| 4 – 5 years | 0 – 2.5 hours | 0 – 1 nap |
| Older Children and Adults | 0 – 180 minutes | 0 – 1 nap depending on individual needs |
Sources: Baby naps and nap schedules, explained and How much sleep do preschoolers and big kids need?
What is the Best Time of the Day to Nap?
For those with a typical 9-to-5 work or school schedule, the best time to nap is in the early afternoon.4 This can help you power through a midday slump, especially if you take a short nap that’s 10-30 minutes long.1 Those who fall into this group should avoid napping too close to bedtime, which can interrupt your nightly sleep duration.
Still, shift workers can actually benefit from late afternoon or early evening naps, which research shows can help them remain alert.2
Adult Nap Tips For Your Best Power Nap
A power nap is loaded with benefits for adults, but only when done right. Here are five ways adults can maximize their health benefits from taking a power nap.1
- Set an alarm: The best power nap is 10-30 minutes. This will give you all of the benefits of sleep without falling into deeper sleep, which can leave you feeling groggy. Setting an alarm for 20-30 minutes after you close your eyes can help ensure you don’t accidentally oversleep.
- Nap in the early afternoon: Research shows early afternoon naps provide the most benefits, especially for energy. Try to avoid napping too close to bedtime, which can make it tough to fall back asleep later.
- Create a relaxing sleep environment: Chances are you won’t fall asleep in blasting daylight. Seek out a cool, quiet, and dark place to rest, just as you would at night.
- Use an eye mask or earplugs: Likewise, if you can’t control the light or noise in your nap environment, an eye mask and/or earplugs can help you block out any interference.
- Avoid caffeine before a nap: Caffeine is a stimulant that can make it tough to fall asleep, so if you plan on taking an afternoon nap, stick to caffeine in the morning only.
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