A good nap can rescue a long day. A bad one leaves you groggier than before and wrecks your night. The difference usually comes down to two things: how long you sleep and when you do it.
Written by Vita Globe Editorial Team | Reviewed against sleep research and Mayo Clinic guidance
How long should a power nap be?
About 10 to 20 minutes for most people. In a sleep-restriction study, a 10-minute afternoon nap improved alertness right away, while a 30-minute nap caused grogginess before the benefits appeared[1]. Another study, during a simulated night shift, found a 30-minute nap, but not a 10-minute one, led to sleep inertia[2]. Mayo Clinic suggests keeping naps to 20–30 minutes and avoiding naps after 3 p.m.[4].
Caveat: Most nap studies are small and done in labs. If you need to nap every day just to function, talk to a doctor[4].
Sources: Brooks & Lack 2006 · Hilditch 2016 · Mayo Clinic · Verified 2026-09-28
IN THIS ARTICLE
What is the best nap length?
A frequently cited study compared no nap with naps of 5, 10, 20 and 30 minutes in people who had slept only 5 hours the night before. The 10-minute nap gave the best overall result, with quick improvements in alertness and performance. The 5-minute nap did little, the 20-minute nap helped but took longer to kick in, and the 30-minute nap caused a period of grogginess first[1].
| Nap length | What to expect |
|---|---|
| About 5 minutes | Too short for much benefit[1] |
| 10–20 minutes | The sweet spot for quick alertness with little grogginess[1][2] |
| 30 minutes | More likely to wake you from deeper sleep and cause grogginess[1][2] |
| 60+ minutes | Heavy grogginess is likely, and it may affect night sleep[4] |
Why do longer naps make you groggy?
The longer you sleep, the more likely you are to drift into deep (slow-wave) sleep. Waking up from deep sleep causes stronger sleep inertia, the foggy feeling that can last from minutes to an hour[3]. In one study of naps taken during a simulated night shift, a 30-minute nap produced much more deep sleep than a 10-minute nap and was followed by a drop in performance right after waking[2].
When is the best time to nap?
Early afternoon, which lines up with the natural dip in alertness most people feel after lunch. Mayo Clinic advises against napping after 3 p.m., since late naps can make it harder to sleep at night[4].
If your naps are mostly about the afternoon slump, our post on why you get tired after lunch covers other fixes too.
Does a coffee nap work?
A "coffee nap" means drinking coffee right before a short nap, so the caffeine starts working about when you wake up. There is some research support. In a driving simulator study, a short nap and caffeine each reduced sleepiness[5]. In another study, caffeine taken before a short daytime nap helped people feel more alert afterward, as did bright light and washing the face[6].
The catch is timing. Afternoon caffeine can cost you sleep that night, so keep coffee naps for early afternoon. See our guide to how much caffeine is too much.
How do you take a good power nap?
- Set an alarm for 15–20 minutes (that allows a few minutes to fall asleep).
- Find a quiet, dark, comfortable spot[4].
- Nap in the early afternoon, not the evening[4].
- After waking, get light on your face or splash some water[6], and move around for a minute.
If napping leaves you worse off or you cannot nap, a 10-minute walk outside is a good alternative. For more caffeine-free ideas, see how to boost your energy naturally without caffeine and can mushroom gummies replace coffee?.
The honest summary
- Aim for 10–20 minutes.
- Nap before 3 p.m.
- A coffee nap can work, but watch the sleep cost.
- Needing daily naps can be a sign you need more night sleep.
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Frequently asked questions
Is a 20-minute nap better than a 30-minute nap?
For most people, yes. Research shows naps around 30 minutes are more likely to cause grogginess than shorter naps[1][2].
Why do I wake up from naps feeling worse?
You probably woke from deep sleep. That causes sleep inertia, which can last up to an hour[3]. Keep naps shorter.
What time should I stop napping?
Mayo Clinic suggests avoiding naps after 3 p.m.[4]
Do coffee naps really work?
There is some evidence that caffeine combined with a short nap improves alertness[5][6]. Keep it early so it does not affect your night.
Is it bad to nap every day?
Short naps are fine for many people, but needing to nap more than usual can be a sign of a sleep problem or other health issue[4].
Sources
- Brooks A, Lack L. A brief afternoon nap following nocturnal sleep restriction: which nap duration is most recuperative? Sleep. 2006;29(6):831-840. doi:10.1093/sleep/29.6.831
- Hilditch CJ, Centofanti SA, Dorrian J, Banks S. A 30-minute, but not a 10-minute nighttime nap is associated with sleep inertia. Sleep. 2016;39(3):675-685. doi:10.5665/sleep.5550
- Hilditch CJ, McHill AW. Sleep inertia: current insights. Nature and Science of Sleep. 2019;11:155-165. doi:10.2147/NSS.S188911
- Mayo Clinic Staff. Napping: Do's and don'ts for healthy adults. Mayo Clinic. Accessed September 2026. www.mayoclinic.org
- Horne JA, Reyner LA. Counteracting driver sleepiness: effects of napping, caffeine, and placebo. Psychophysiology. 1996;33(3):306-309. doi:10.1111/j.1469-8986.1996.tb00428.x
- Hayashi M, Masuda A, Hori T. The alerting effects of caffeine, bright light and face washing after a short daytime nap. Clinical Neurophysiology. 2003;114(12):2268-2278. doi:10.1016/S1388-2457(03)00255-4
About the Vita Globe Editorial Team
The Vita Globe Editorial Team researches and writes our wellness content, working from peer-reviewed research, systematic reviews and guidance from bodies such as the NIH and the FDA. We cite our sources inline and update articles when the evidence changes.
These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease. This article is for informational purposes only and is not a substitute for medical advice. Talk to your healthcare provider before starting any new supplement, particularly if you are pregnant, nursing, taking medication, or caring for a child.
