How to nap effectively: timing, length and when to skip it

Napping is widely touted for benefits such as sharper memory, better mood and improved alertness, but experts say whether it helps depends on why and how you nap. University of Birmingham sleep scientist Clare Anderson identifies three common motives: compensatory naps after poor night sleep, prophylactic naps to prepare for upcoming sleep loss (for example before a night shift), and appetitive naps taken simply because you want to.

Sleep physiologist Stephanie Romiszewski warns that naps are most useful as short‑term fixes for concrete problems — recovering from illness, new parenthood or heavy exertion. If you nap because your night sleep is fragile, it can become part of the problem; the priority should remain a consistent, strong night’s sleep.

Timing and length matter. Avoid naps late in the day (generally after about 3pm). Short naps of about 20–30 minutes are widely recommended — James Wilson notes most people fall asleep within 10 minutes and suggests setting an alarm. A NASA study of a 26‑minute nap reported marked gains in alertness and performance.

Avoid a 45–60 minute nap that can induce sleep inertia — that groggy feeling on waking. Anderson says a 60–90 minute nap may be better than a medium‑length one because it can complete a sleep cycle, but long naps are more likely to disrupt night sleep. Experts disagree on the ideal nap environment.

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Sports, United States, Health, Sleep, Napping, Productivity, Athletes