Written by Ashley Zlatopolsky, Content Writer
Fast Facts
- The best nap length for you will depend on your body’s needs, but a 10-30 minute power nap is typically best for someone looking to boost their energy midday.1
- Naps can range anywhere from a “power nap” length of 10-30 minutes to prophylactic naps, which can be 2-3 hours long.1, 2
- One-third of adults nap on a regular basis.3
- People who power nap for 30 minutes or less are 21% less likely to have elevated blood pressure than those who don’t nap.3
A nap can be a great way to boost your energy if you’re experiencing a mid-day slump or help you catch up on lost sleep if you spent the night tossing and turning. Still, it’s possible to overdo it while napping, since napping too long can make it more challenging to fall asleep at bedtime.
So, how do you strike the perfect balance while napping? Here’s what research has to say about ideal nap lengths, as well as how to maximize the benefits of any nap you take.
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.
Do Naps Count as Sleep?
While a short nap can give you a burst of energy, daytime naps don’t count towards the 7-9 hours of nightly sleep that adults need. The same goes for young children, who should get a set amount of daytime sleep that’s separate from their night sleep. The only exception to the rule are newborns, who nap multiple times in a 24-hour cycle and don’t have a night routine.5
Do Naps Help With Sleep Debt?
Naps aren’t meant to make up for lost sleep, at least not in the long term.6 While needing or wanting to take a nap can help you feel refreshed if you haven’t slept well the night before, the only way to truly catch up on sleep debt or sleep deprivation is to clock in 7-9 hours of sleep per night on a consistent basis.
Sleep debt, or sleep deficit, is the difference between how much sleep you get and how much sleep you need.6 For example, if you lose two hours of sleep nightly, you’ll have a sleep debt of 14 hours after one week. Many people deal with sleepiness by napping or sleeping longer on off days. If you find yourself constantly yearning for a nap, then odds are you are not getting enough sleep at night.
FAQs
How long should newborn naps be?
Newborn naps can vary greatly in length and be anywhere from 20-120 minutes. Newborns typically need upwards of eight hours of daytime sleep.5
How long should I nap to feel energized?
A quick 10-30 minute power nap can help boost your energy midday.1
What is the best nap length when sleep-deprived?
Even when sleep-deprived, the best nap length is 10-30 minutes. Longer naps can leave you feeling groggy or make it harder to fall asleep at night, which may worsen your sleepless cycle.1
Summary
Napping is an art form that when done right can provide a myriad of health benefits, like improved energy and reduced blood pressure. Most adults will benefit from a power nap that’s 10-30 minutes long, but research shows that shift workers are better off taking a longer nap of 1.5-3 hours to remain alert throughout a night shift. Remember that young children have greater sleep needs than adults and will require naps until they are about five years old.
Ashley Zlatopolsky
Content Writer
About Author
Ashley Zlatopolsky is a Detroit-based writer and editor who specializes in sleep content. She writes about sleep health, hygiene and products for Sleep Advisor, Mattress Clarity, Real Simple, Sleep.com and more.
Side Sleeper
References:
- “Should You Take Power Naps?”. Cleveland Clinic. 2021.
- “NIOSH Training for Nurses on Shift Work and Long Work Hours”. Centers for Disease Control and Prevention. Last modified March 31, 2020.
- “Researchers study how daytime naps may influence health”. National Heart, Lung, and Blood Institute. 2023.
- “How Long is the Ideal Nap?” Cleveland Clinic. 2024.
- “Infant sleep”. Stanford Medicine Children’s Health.
- “How Much Sleep Is Enough?” National Heart, Lung, and Blood Institute. 2022.