Napping has been shown to offer a host of benefits for brain health, mood, and cardiovascular health, according to numerous studies. Instead of reaching for coffee or sugary snacks to stay alert in the afternoon, a short nap may be more effective.
Healthline recommends napping for 10 to 20 minutes, allowing you to go through the first stage of the sleep cycle and waking up feeling refreshed. Longer naps may result in entering deeper stages of sleep, and the body may require time to complete all five stages of the sleep cycle, each lasting between 90 and 100 minutes.
When napping for longer than 30 minutes, the brain becomes less responsive to external stimuli, making it harder to wake up and possibly resulting in feelings of grogginess and disorientation upon being roused.
The ideal nap duration varies depending on work schedules and individual age. However, experts advise against napping after 3 pm as it may interfere with nighttime sleep.
The napping needs of children and adults differ as well. Here are the recommended nap durations based on age:
Infants from 0-6 months: Take 2-3 naps per day, ranging from 30 minutes to 2 hours each.
Infants 6-12 months: Take 2 naps per day, lasting from 20 minutes to a few hours.
Children 1-5 years old: Nap for 1 to 3 hours in the afternoon.
Children 5-12 years old: No daytime nap is needed if they are getting a sufficient 10-11 hours of sleep each night.
Adults: While naps are not necessary, a short 10-20 minute rest can boost productivity and alertness.
Benefits of Short Naps (10-20 minutes)
Numerous studies have highlighted the advantages of short naps lasting between 10 and 20 minutes. These include improved focus, reaction time, alertness, and learning ability. Additionally, a 2015 study found that napping can significantly reduce blood pressure, offering benefits comparable to reducing salt and alcohol intake, with an average decrease of 5 mm/Hg.
Napping also enhances mood, boosts energy levels, and combats afternoon fatigue. However, excessive napping or insufficient sleep can be detrimental to health and indicate underlying issues, resulting in prolonged fatigue upon waking.
Not getting enough sleep at night can lead to daytime drowsiness, reducing work efficiency and increasing the risk of health issues such as cardiovascular disease and obesity. It may also negatively impact weight gain, sexual desire, accident risk, and memory retention.
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