How long should a nap be? Finding the ideal nap length

*YAWNS*

What’s good, my friend? I’m writing this to you as I sip a cup of hibiscus and oolong tea after a nice, quick nap. I’ve been seeing some interesting reports on the importance of taking naps for adults, and it’s made me think about my own relationship with napping over the years. 

The evolution of nap time: From childhood to adulthood

In my earliest years, taking a nap was a necessary part of life. As a toddler, I took multiple naps per day! Shortly after this phase, nap time was the best time in preschool and kindergarten (besides recess). 

From there, however, something changed quite dramatically. I outright refused to take a nap during my preteen years and throughout the next couple of decades. 

In high school and college, naps were the furthest thing from my mind when faced with the academic and social pressures that were there. Entering the workforce, I, like many others, became seduced by hustle culture. I even coined a phrase on social media #SleepIsForSuckers foolishly championing a “grind all the time” philosophy. Facepalm.

Reclaiming the power of naps

I’m happy to share that I have fully embraced the nap life these days. Over the years, I have found that life just isn’t fun or sustainable on little to no sleep, and I am better at life when I make deliberate time to rest or nap during the day. I’m very comfortable sharing that I take a nap every day. 

So, my friend, where are you in the world of naps? These days, I like to think of myself as a nap evangelist, encouraging everyone to steal a few winks during the day if it’s possible. 

How long should a nap be for the best benefits?

But how long should a nap be, you ask? What’s the perfect window to restore and rejuvenate? Speaking for myself, that answer can vary. If I haven’t gotten enough sleep the night before, taking a 30- to 45-minute nap helps. Typically, I’ll take a nap at this length earlier in the day so it doesn’t impact my ability to fall asleep at night. 

On a day like today, when I had an early morning meeting with only about an hour between the following meeting, I took advantage of that hour to take a 20-minute nap. Now I’m up, refreshed, writing you this letter, and getting ready to face the rest of the day. 

The science behind the best nap length

The prevailing data suggests that a 20- to 30-minute nap for adults hits the sweet spot for rest and rejuvenation. In my experience, that number can vary based on many factors. I encourage you to experiment with taking shorter and longer naps, as your schedule permits, to find what works best for you.

Short naps (10-20 minutes)

A power nap of around 10-20 minutes can enhance alertness and energy without causing grogginess. This is ideal if you need a quick reset during a busy day.

Medium naps (30-45 minutes)

A 30- to 45-minute nap can provide deeper rest and improve memory and learning. However, naps in this range may leave you feeling groggy due to entering deeper sleep stages.

Long naps (60+ minutes)

A 60-minute or longer nap can be beneficial for cognitive function and creativity, but it may make waking up more challenging due to sleep inertia. Plus, longer naps can interfere with nighttime sleep.

Can you benefit from a nap if you’re short on time?

If you’ve got a really busy schedule, don’t be discouraged. In my experience, even a 10-minute nap can work wonders. Most of us can squeeze in 10 minutes during our day to power down. If you can get a little bit more even better, but work with what you’ve got!

Embrace the nap life

Okay, I gotta run to my next meeting, and I have to say, I’m feeling pretty ready and on point for it, thanks to that quick nap! Show your mind and body some love today and consider taking a quick nap. If you've ever wondered, “How long should a nap be?”—now you know the ideal length for feeling refreshed without ruining your nighttime sleep!

With love,

Ofosu