How Long Should a Nap Be?

The short answer

For most people on most days, 10 to 20 minutes is the sweet spot. Set the nap timer for 20 minutes, which allows a few minutes to drift off.

Why length matters: sleep stages

Sleep moves through stages. In the first few minutes you are in light sleep, which is easy to wake from. After roughly 20 to 30 minutes you can move into deeper sleep. A full cycle through light, deep and dream (REM) sleep takes around 90 minutes, although this varies from person to person.

Waking up from deep sleep is what causes that heavy, confused feeling, known as sleep inertia. It can last from a few minutes to half an hour. A short nap avoids it by ending before deep sleep starts. A 90 minute nap can avoid it by ending near the end of a full cycle.

The NASA nap

One of the most often quoted pieces of nap research is a NASA study from the 1990s on long-haul airline pilots. Pilots who were allowed a planned rest of 40 minutes in the cockpit slept for about 26 minutes on average, and showed better alertness and performance afterwards than pilots who did not rest. It is a big reason short planned naps are taken seriously in safety critical jobs.

How to take a better nap

1. Pick a time early in the afternoon, when many people have a natural dip in energy.
2. Find somewhere dim, quiet and comfortable. An eye mask or earplugs help.
3. Set your timer before you lie down, with the volume up.
4. Give yourself permission to rest even if you do not fall asleep. Lying still with your eyes closed still helps.
5. When the alarm goes, get up straight away, open the curtains or step outside for daylight.

The coffee nap

Some people swear by a coffee nap: drink a cup of coffee, then immediately take a nap of about 15 to 20 minutes. Caffeine takes a while to kick in, so you sleep before it takes effect and wake up just as it does. It does not suit everyone, and it is best avoided later in the day when caffeine can disrupt your night's sleep.

When not to nap

• Late in the afternoon or evening, since it can make it harder to fall asleep at night.
• If you have trouble sleeping at night. Naps can make insomnia worse for some people.
• If you find yourself needing long naps every day despite a full night's sleep. Persistent daytime sleepiness is worth discussing with a GP.

Tiredness and driving

If you feel sleepy while driving, the Highway Code advises finding a safe place to stop, such as a service area. It suggests drinking two cups of caffeinated coffee and taking a short nap of at least 15 minutes, and taking a break of at least 15 minutes after every two hours of driving. Never rely on opening a window or turning up the radio.

Making sure the alarm wakes you

Phones can quiet or pause sounds from web pages when the screen locks. For a nap where waking on time really matters, keep the screen on, turn the volume up, or use your phone's built-in alarm as a backup. The loud alarm timer has a harsher sound if you are a deep sleeper.

Related timers

• Nap Timer: a timer for power naps
• 20 Minute Timer: a ready-made 20 minute timer
• Meditation Timer: a timer for quiet time