Naps can be helpful when timed well, but poor nap habits can derail your nighttime sleep. If you sleep too long during the day or nap late in the afternoon, it can reduce the body’s natural drive for sleep, called sleep pressure, making it harder to fall asleep at night.
The ideal nap duration is 10 to 20 minutes. These short naps boost energy, mood, and alertness without causing grogginess or interfering with your ability to sleep at night. Avoid naps after 3 p.m. and reserve longer rest periods for nighttime sleep. According to Counselor Lee, LPC, “The right nap boosts your energy without stealing your nighttime sleep. Brief and early in the day is the best way to take naps.”
Adults who consistently nap for longer than 30 minutes may actually increase their risk for sleep difficulties and disrupted circadian rhythms. If you find yourself overly reliant on naps to function during the day, it may be a sign that your nighttime sleep needs attention.
Recommended Books:
- Sleep Smarter by Shawn Stevenson
- The Nocturnal Brain: Nightmares, Neuroscience, and the Secret World of Sleep by Dr. Guy Leschziner
Recommended Apps:
- Sleep Cycle: Smart alarm and sleep tracking with gentle wake-ups
Dr. Garrett’s Sleep Resources
- Dr. Garrett’s Step-by-Step Sleep Guide_ How to Go from 5 to 8 Hours of Sleep per Night
- Dr. Garrett’s Top Sleep Recommendations
References:
Dhand, R., & Sohal, H. (2006). Good sleep, bad sleep! The role of daytime naps in healthy adults. Current Opinion in Pulmonary Medicine, 12(6), 379–382. https://doi.org/10.1097/01.mcp.0000245703.92311.d0
Milner, C. E., & Cote, K. A. (2009). Benefits of napping in healthy adults: Impact of nap length, time of day, age, and experience with napping. Journal of Sleep Research, 18(2), 272–281. https://doi.org/10.1111/j.1365-2869.2008.00718.x
Takahashi, M., Arito, H., & Fukuda, H. (1999). Nurses’ workload and sleep after 16-hour night shifts. Occupational Medicine, 49(7), 529–534. https://doi.org/10.1046/j.1440-1819.1999.00545.x