How to nap well
How long to nap, when to nap, and how to avoid waking up groggy.
By Best Sleep Trackers · Updated October 18, 2026
A good nap can lift alertness without wrecking your night. A bad one can leave you groggy for an hour. A few simple choices make the difference.
How long?
In a lab study that compared naps of different lengths after a short night, a 10-minute nap gave the quickest improvement in alertness and performance. Longer naps took longer to feel better, and a 30-minute nap left people groggier at first (Brooks & Lack, 2006).
That grogginess is called sleep inertia, and it’s most likely when you wake from deep sleep. Naps of 20 minutes or less mostly stay in lighter sleep. A nap of about 90 minutes can work too, because it completes a full cycle, but it takes a lot of time.
When?
Earlier in the afternoon is best. A late nap can make it harder to fall asleep at night, so aim to finish before about 3 PM.
Make it work
- Set an alarm. Use our power nap planner, which allows time to drift off.
- Get comfortable, dark and quiet. An eye mask or earplugs help.
- Give yourself a few minutes to wake properly before doing anything demanding.
Naps at work
Planned naps have been shown to counter sleepiness on the job, and the AASM supports them for people struggling with night work (NIOSH).
If you need long naps every day even after a full night’s sleep, mention it to your doctor.
Sources
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General information only. This tool gives general sleep information and is not a substitute for medical advice. If you're worried about your sleep or your child's, talk to a doctor or pediatrician.