Naps can be short (15 to 30 minutes) or longer; both short and long naps can increase alertness and be useful. Take into account that sleep becomes deeper the longer you sleep, reaching the deepest level (slow-wave sleep) in about 1 hour.
However, research has shown that a 1-hour nap has many more restorative effects than a 30-minute nap, including a much greater improvement in cognitive functioning. The key to taking a longer nap is to get a sense of how long your sleep cycles are and try to awaken at the end of a sleep cycle.
Naps for adults should be no more than an hour and probably best kept to the 15- to 20-minute range. Anything beyond that – especially considering the time of day – could have consequences. We caught up with sleep medicine specialist Nancy Foldvary-Schaefer, DO, MS, for more insight on how long your nap should be.
Is a Two-Hour Nap Too Long? A 2-hour nap may make you feel groggy after you wake up and you might have trouble falling asleep at night. Aim for napping up to 90 minutes, 120-minutes if necessary. Napping every day for 2 hours could be a sign of sleep deprivation and should be discussed with a doctor.
How Long Should a Nap Be? In general, the best nap length for adults is about 20 minutes and no longer than 30 minutes. Sleeping for 20 minutes allows the napper to get a bit of light sleep to boost alertness without entering into deep sleep.
The 15 minute rule
If, after 15 minutes, you find that you are not asleep, don't stay in bed. if you're still awake after another 15 minutes, get up again and repeat. This helps with associating your bed with sleep and has been found to be one of the nost effective strategies to address long-term sleep difficulties.
Gurevich says. But in general, the term refers to short naps ranging from about 10 to 30 minutes. A power nap that lasts 20 to 30 minutes is usually ideal. It's long enough to give you all the benefits of sleep without leaving you feeling groggy when you wake up.
A short nap of 10-20 minutes is precisely enough shut-eye to reap the many restorative benefits of napping. 30 minutes could make you feel too groggy once you're awake. A 90-minute nap is considered best for a longer option.
McGinn adds 10- to 20-minute naps can boost energy and alertness, without the feeling of sleep inertia, while a 90-minute nap boosts memory and creativity, which is ideal if you are studying for a test. “Short naps generally don't affect nighttime sleep quality for most people,” she continues.
For a quick energy boost, sleep for 10-20 minutes. If you're working a night shift, look for a 90-minute nap. If you're pulling an all-nighter, you can do either a 20-minute or a 90-minute nap.
Napping offers various benefits for healthy adults, including: Relaxation. Reduced fatigue. Increased alertness.
Studies show that napping does more than just reduce fatigue. It can elevate your mood, improve productivity and make it easier for you to learn and retain new information.
When do babies make the transition to one nap? Most children are ready to fully transition from two naps to one nap around 14 - 18 months old. Once the nap is dropped, they'll need to be able to comfortably stay awake for at least 5 hours before and after their one remaining nap.
When do babies drop to one nap?# The typical age for the 2 to 1 nap transition is between 13-18 months. Some babies may transition on the earlier end of this range (or even slightly before), and some won't be ready until they're closer to 18 months (or even a little later).
Both short (15-30 minute) and long (1.5-hour) naps can increase alertness. During the daytime, a brief nap is recommended. Long naps can be useful during emergency response when people have to work very long hours. Lay down on a bed or cot to allow the brain to progress into deeper sleep and promote better recovery.
Some experts say the power nap duration should be even shorter — 20 minutes max. But all agree it shouldn't exceed 30 minutes. That's because the body enters a deep sleep around that time, and waking up from a deep sleep can lead to grogginess, according to the Sleep Foundation.
The key to having a well-rested infant is offering naps 60 minutes after each time she wakes. Many parents assume that keeping their baby awake for long stretches during the day will translate to longer sleep at night, but this is simply not true.
Sleep for no longer than 30 minutes: The ideal nap duration is around 20 minutes and should be no longer than 30 minutes. This helps prevent the body from reaching the deeper stages of sleep, and it keeps a person from waking up feeling groggy.
A concern with both napping and sleeping in on weekends is that, when you are sleep deprived, a little extra rest can provide a false sense of recovery. You may feel better for a short time after getting extra sleep, but the accumulating effects of sleep loss is a debt that takes longer to repay.
If you or a loved one feel sleepy or fatigued, despite having 7-8 hours of sleep, it could indicate poor sleep quality or be a sign of an underlying sleep disorder. If you have questions or concerns about your sleep health, please speak with your primary care provider.
It's all about how you nap.
One big culprit? Sleep inertia. “Sleep inertia is when the brain wants to keep sleeping and complete a full sleep cycle,” says Cynthia Bodkin, MD, Sleep Medicine Physician at IU Health.
Power naps are quick, mid-day naps that typically last 10-30 minutes. Experts note 20 minutes is likely the best power nap duration. Taking a 20-minute power nap can help you feel reenergized, but it helps you avoid deep sleep that makes you groggy when you wake up.
3 hours before bed: No more food or alcohol. 2 hours before bed: No more work. 1 hour before bed: No more screen time (shut off all phones, TVs and computers). 0: The number of times you'll need to hit snooze in the AM.