Best nap duration

For a quick alertness and concentration boost with little grogginess, aim for about 20 minutes—roughly 20–25 minutes is a practical target. 1 2

• Longer naps: Naps of 20–90 minutes have been studied for cognitive and emotional benefits; longer naps can provide greater, longer-lasting benefits, but you may wake with sleep inertia and feel groggy. 3 4
• Timing: Avoid napping after about 3 PM; late naps may reduce the sleep pressure that helps you fall asleep at night. 5
• Individual differences: Naps disrupt nighttime sleep for some people but not others, so whether a nap works for you depends on your own sleep response. 6