Is napping good for you?

How long should a nap be?

For most adults, a 20 to 30 minute nap works best. Napping for just a short time allows you to drift into the lighter stages of sleep and wake up feeling more alert. And because you’re not entering deep sleep, you’re less likely to wake up feeling groggy.

To see why this timing matters, it helps to understand how a sleep cycle works. As you doze, you move through four stages:

• Stage 1 is the lightest sleep and lasts only a few minutes
• Stage 2 is also light sleep, lasting 10–25 minutes, as your body starts to relax
• Stage 3 is deep, restorative sleep where it becomes harder to wake up
• REM sleep is when most of your dreaming happens, and your brain becomes more active again as it prepares for waking

A full sleep cycle takes about 90 minutes. That’s how long your brain and body need to move through these stages in the right order. Your body naturally repeats this pattern through the night.

If you work shifts or feel very sleep deprived, a longer 90 minute nap may also help. A 90 minute nap lets you complete a full sleep cycle and wake from lighter sleep instead of being pulled out of deep sleep.

What are the benefits of napping?

A well-timed nap comes with plenty of perks. It could help you:

• feel more alert
• ease tiredness
• improve your focus and attention
• lower your stress levels
• support your memory and learning
• steady your emotions

Can naps be harmful?

Naps aren’t usually harmful, but they can cause problems if they’re too long or too late in the day. If you nap for too long and slip into deep sleep, you might wake up feeling groggy rather than refreshed. This is a temporary effect known as sleep inertia.

If you nap too close to bedtime, or for too long, it could make it harder to fall asleep or stay asleep at night. And if you find you’re needing a nap most days, it could be a sign that you’re not getting enough good quality sleep overnight. In that case, it’s worth looking at your lifestyle and sleep routine to see what might help you feel more rested.

Is it normal for adults to nap every day?

It’s normal to feel sleepy from time to time. But if you need to nap most days, speak to a GP for advice. Daily napping might mean you’re not getting enough good-quality sleep at night. Or it could be a sign of an underlying health issue.

A GP can help find out the cause of your tiredness. They may ask about your sleep routine, lifestyle and symptoms to rule out problems like poor sleep habits or medication side effects. They may also check for sleep disorders such as circadian rhythm disorders or obstructive sleep apnoea, as well as conditions causing tiredness like anxiety or depression.

Tips for a good nap:

Try the following tips to help you get the most out of your nap.

• Keep naps between 20 to 30 minutes so you wake during lighter sleep. Setting an alarm can help you avoid oversleeping.


• Get up when your alarm goes off. Avoid hitting snooze, as you may drift back into deeper sleep and wake feeling groggy.


• Avoid napping after 3pm, as late naps can affect your night-time sleep. Napping between 1 and 3pm is often helpful because many people feel more tired then.


• Have a cup of coffee before you nap. Caffeine usually starts working after about 30 minutes, so you may wake feeling more alert.


• Choose a comfortable spot. Whether it’s a bed, sofa, or sleep pod, make sure your environment is cool, quiet, dark and comfortable.