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

*YAWNS*

What’s good, my friend? I’m writing this after a nice, quick nap—and yes, I feel great. Over the years, I’ve come to appreciate how important daytime rest really is. And recently, I’ve noticed more people asking: How long should a nap be to actually feel better, not worse?

In this blog article, we’ll break down:

• The science behind the best nap lengths
  
  
• How different nap durations affect your energy and focus
  
  
• The pros and cons of short, medium, and long naps
  
  
• What to do when you're short on time

Let’s get into it.

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. 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 think of myself as a nap evangelist, encouraging everyone to steal a few winks during the day. 

How long should a nap be?

For most adults, the ideal nap lasts 10 to 20 minutes. This short nap boosts alertness, mood, and energy—without causing grogginess. If you have more time and want to complete a full sleep cycle, a 90-minute nap can help with memory, creativity, and emotional regulation. Naps between 30 and 60 minutes can still help—but they come with a higher risk of waking up during deep sleep, which may leave you feeling disoriented.

Personally, if I’ve had a rough night of sleep, a 30- to 45-minute nap helps me reset. But if I’m pressed for time, I aim for a 20-minute nap, like the one I just took before writing this.

Let’s break it down more clearly.

Best nap lengths for adults

The length of your nap determines its impact. Here’s a breakdown of the most effective nap durations—and what each one helps with.

10–20 minutes: The power nap

This is the sweet spot. A quick nap in this range boosts:

• Energy
• Focus
• Mood

It’s also the least likely to interfere with nighttime sleep. You’ll stay in light sleep and avoid the dreaded post-nap fog.

30–45 minutes: Deeper rest, with trade-offs

A nap in this range can improve:

• Memory
• Learning
• Problem-solving

However, you may wake up during Stage 3 (deep sleep), which can cause grogginess. This is called sleep inertia—and it’s why some people feel worse after a medium-length nap.

90 minutes: A full sleep cycle

This longer nap allows your body to go through all the stages of sleep, including REM. That’s helpful for:

• Creativity
• Emotional regulation
• Complex thinking

It’s the best option if you’ve missed out on sleep recently. Just try not to nap too late in the day—it could make it harder to fall asleep at night.

Can you benefit from a nap that’s only 5-10 minutes?

Yes—you absolutely can. Research shows that even a 6-minute nap can support memory and attention. It may not be as powerful as longer naps, but it’s enough to give your brain a reset.

In my experience, you don’t need an hour. Just enough time to power down can help you return to the rest of your day with more clarity and calm.

Napping isn’t lazy—it’s smart

I’ve gone from “Sleep is for suckers” to “Let’s all take a nap.” Because when I rest, I show up as a better version of myself—for my family, my work, and my well-being.

So if you’ve ever asked yourself, “How long should a nap be?”—here’s your cheat sheet:

• 10–20 minutes is best for a quick energy boost
• 30–45 minutes offers deeper rest but comes with grogginess
• 90 minutes supports full cognitive recovery, but may affect nighttime sleep
• Even 5–10 minutes can be helpful in a pinch

Ready to nap smarter? Try the Balance app

The Balance app can help you build better rest habits and support your focus throughout the day. With guided meditations, breathing exercises, and even a dedicated Nap Single, you can learn how to rest effectively—no matter how much time you have.

Download the Balance app today. Whether you’re wondering how long your nap should be or simply want to recharge, Balance has science-based tools to help you rest and feel better—fast.

With love,

Ofosu