Locations:
Search IconSearch
March 17, 2022/Living Healthy/Sleep

What’s the Ideal Length for a Nap?

A 15- to 20-minute power nap is best to boost alertness — beware napping longer than an hour

Person lying down, asleep

Sometimes, nothing helps you feel rested and energized like a good nap. But how long should naps be? And if you nap for too long, do you risk sacrificing sleep at night? We ask sleep medicine specialist Nancy Foldvary-Schaefer, DO, to share insight into the best nap length.

Advertisement

Cleveland Clinic is a non-profit academic medical center. Advertising on our site helps support our mission. We do not endorse non-Cleveland Clinic products or services. Policy

How long is the ideal nap?

For adults, naps are best kept to the 15- to 20-minute range. While this type of well-timed nap has some known benefits, anything longer could have consequences come nighttime.

Let’s take a look at the basics:

  • Power nap (15-20 minutes): “For most people, it’s best to nap for less than an hour,” Dr. Foldvary-Schaefer says. “If you can power nap for 15 or 20 minutes, all the better.”
  • Recovery nap (20-60 minutes): When you didn’t get enough sleep the night before (like if you were out late or have a new baby), a slightly longer nap can help you feel refreshed enough to make it through the day. But it shouldn’t become a habit.
  • Extended nap (60+ minutes): In rare cases, like if you’ve been diagnosed with hypersomnia, naps might be necessary — and even part of your treatment. But for most people, napping for longer than 60 minutes can wreak havoc on nighttime sleep.

Oh, and one more thing: Just as important as the length of your naps is the timing of them.

“It’s best to nap earlier in the afternoon, like before 2 p.m. or 3 p.m.,” Dr. Foldvary-Schaefer shares. Any later in the day may make it harder for you to fall asleep at night.

How long is too long?

No matter how tired you are, your naps shouldn’t stretch for more than an hour. The longer you nap, the higher your chances of going into deep sleep. This is known as non-REM (NREM) stage 3, delta sleep or slow wave sleep.

Advertisement

Falling into the deep stages of sleep during the day can:

  • Cause sleep inertia: Sleep inertia tends to happen when you wake abruptly from deep sleep. “The deep stages of sleep are harder to wake from, which makes you feel groggy, confused and unrefreshed when you wake up,” Dr. Foldvary-Schaefer explains.
  • Disrupt your circadian rhythm: Naps that are too long or too late in the day can negatively affect your circadian rhythm, which is your body’s internal clock. This can make it harder for you to fall asleep at night.
  • Mess up your sleep schedule: Long naps make it harder to fall asleep at bedtime. “When a nap compromises your nighttime sleep, it can create variability in wake times and bedtimes,” Dr. Foldvary-Schaefer says.

Are long naps bad for you?

It’s not that long naps are bad for you, exactly. But they bring more risks for your overall sleep health than short naps do.

“Long naps undermine nighttime sleep, which is when we get our most restorative sleep,” Dr. Foldvary-Schaefer cautions. “This can set you up for chronic insomnia.”

In other words, taking long naps can create a vicious cycle of napping, then not sleeping well at night, then needing to nap again during the day — and so on.

Plus, Dr. Foldvary-Schaefer warns that the constant need to nap can indicate a sleep disorder, like narcolepsy. If you feel like you absolutely must nap just to get through the day, that’s worth bringing up with a healthcare provider.

“You shouldn’t struggle to stay awake during the day and have difficulty functioning because you’re so tired,” she says. “Many people don’t recognize that it could be a serious condition, so they don’t talk to their doctors about it. And that delays their ability to be diagnosed.”

Can naps make up for lost sleep?

Naps can’t make up for sleep deprivation. While a nap may help you refocus for a bit, it’s not a long-term solution. While you may feel better that day, it can create a cycle that compounds your “sleep debt” — the difference between the sleep you need and the sleep you get at night.

“As soon as you wake up in the morning, you start creating a sleep debt that you will, at some point, need to sleep off,” Dr. Foldvary-Schaefer notes. “But if you let yourself sleep it off too early in the day, you’ll have trouble sleeping at night.”

That’s when naps start to create a long-term issue.

Once you’ve derailed your sleep for a night or two, it becomes even harder to break out of the cycle. And when you start to experience chronic sleep problems, you’re at higher risk for other health issues, like:

The bottom line? If you must nap, do it earlier in the day. And always use an alarm to make sure it’s the right length of time … so you can sleep well at night, too!

Advertisement

Advertisement

Learn more about our editorial process.

Related Articles

Person sleeping under a weighted blanket in morning light
July 10, 2025/Sleep
Do Weighted Blankets Actually Work?

Limited research suggests a weighted blanket may help with anxiety, insomnia and other conditions

Man sleeping in bed with open book next to him
June 19, 2025/Sleep
Choosing Me-Time Over Sleep? Here’s What To Do About Revenge Bedtime Procrastination

If you’re putting off going to bed to have some time for yourself, you’re not doing your well-being any favors

Person waking in bed checking their smartwatch sleep stats, with partner still sleeping
May 9, 2025/Sleep
Here’s How To Get More Deep Sleep and REM Sleep

Try setting a regular sleep schedule, creating a comfortable sleep environment and reducing stress

Smiling woman stretching, sitting in bed
March 12, 2025/Sleep
How Much Sleep Do I Really Need?

Most adults need seven to nine hours, while young children need around 10 to 14

Couple in bed with one partner snoring and the other in noise-reducing headphones
February 25, 2025/Sleep
Snoring? Try These 12 Remedies So You Can Sleep Peacefully

Using nasal strips and propping your head up in bed are just two ways that may help you stop snoring

Caregiver laughing and reading to two happy kids on couch
February 12, 2025/Parenting
4 Signs Your Child Is Ready To Stop Napping

Preschoolers who wake up early or have trouble falling asleep may not need their afternoon nap

Person in bed hitting snooze on their cell phone
February 11, 2025/Sleep
Is Snoozing Your Alarm OK?

New research may shed some light on the debated topic

Person lying awake in bed at night/bottle of wine with empty glass
January 30, 2025/Sleep
Full Proof: Explaining How Alcohol Can Interfere With Sleep

A late-night cocktail can disrupt your sleep cycle in a way that undermines the quality of your rest

Trending Topics

Person in bed sleeping on their side, covers off
Breathing Problems? Try These Sleep Positions

If you’re feeling short of breath, sleep can be tough — propping yourself up or sleeping on your side may help

A couple looking at skyline, with one person slightly behind the other, head bent down
What Is Anxious Attachment Style — and Do You Have It?

If you fear the unknown or find yourself needing reassurance often, you may identify with this attachment style

Glasses and bottle of yellow-colored prebiotic soda, with mint, lemon and ginger garnish
Are Prebiotic Sodas Good for You?

If you’re looking to boost your gut health, it’s better to get fiber from whole foods

Ad