Last updated: October 2026
The best power nap is 10 to 20 minutes, taken in the early afternoon, ideally before 3pm. In a sleep-lab study, a 10-minute nap improved alertness and performance straight away, with benefits lasting over 2 hours. Naps longer than about 30 minutes can leave you groggy and make it harder to sleep at night.
Below: how long a power nap should be, the best time to take one, the benefits, the “coffee nap”, who shouldn’t nap, and how to nap well.
How long should a power nap be?
An Australian sleep-lab study compared naps of different lengths after a short night’s sleep:
| Nap length | What happened |
|---|---|
| 5 minutes | Few benefits compared with no nap |
| 10 minutes | Immediate improvements in sleepiness, fatigue, vigour and thinking, some lasting up to 155 minutes |
| 20 minutes | Benefits started about 35 minutes after waking and lasted up to 125 minutes |
| 30 minutes | Grogginess first (“sleep inertia”), then improvements |
So 10 to 20 minutes is the sweet spot for most people. Longer naps of around 90 minutes, a full sleep cycle, can work if you have time and need to recover from a very short night, but they’re more likely to affect night-time sleep.
Best time for a power nap
Most people have a natural dip in alertness in the early afternoon, around 1pm to 3pm (see the afternoon slump), which is the easiest time to nap. Napping after about 3pm, or close to your bedtime, can make it harder to fall asleep at night. If you work nights, a short nap before or during a shift can help; see shift work and sleep.
Power nap benefits
- Less sleepiness and more alertness in the afternoon
- Better concentration and reaction time
- Improved mood and energy
- Safer driving: if you feel sleepy on a long drive, the Highway Code advises stopping somewhere safe; a short nap plus caffeine can help before you continue
A review of napping research found brief naps improve alertness and performance in healthy adults, and that people who nap regularly tend to get more out of them.
The coffee nap
A coffee nap means drinking a coffee and then napping straight away for 15 to 20 minutes. Caffeine takes around 20 minutes to kick in, so you wake as it starts working. In a Japanese study, caffeine followed by a short nap was the most effective way to beat the mid-afternoon slump, compared with a nap plus bright light or face washing. Don’t do it in the late afternoon, as caffeine lasts for hours and can disrupt your night’s sleep. See caffeine and anxiety.
How to take a power nap
- Set an alarm for 20 minutes (allowing a few minutes to drop off).
- Find somewhere quiet and dim, or use an eye mask and earplugs.
- Lie down or recline; sitting slightly upright makes it easier to wake.
- Don’t worry if you don’t fully sleep. Resting with your eyes closed still helps.
- Get up when the alarm goes, into daylight, and have a glass of water.
Struggling to drop off? Try the techniques in how to fall asleep fast.
Who should avoid naps?
- People with insomnia. Daytime naps reduce the sleep pressure you need at night. CBT for insomnia usually recommends avoiding naps.
- Anyone needing long naps every day despite a full night’s sleep. That can be a sign of poor sleep quality, sleep apnoea or another condition. See why am I always tired?
- People who wake groggy after even short naps; try a shorter nap or skip it.
If you need a nap because you’re short of sleep every night, fixing your bedtime routine will help more. See revenge bedtime procrastination.
FAQs
How long should a power nap be?
10 to 20 minutes. In a sleep-lab study, a 10-minute nap gave immediate benefits, while 30 minutes caused grogginess first.
What is the best time for a power nap?
Early afternoon, between about 1pm and 3pm. Napping later can make it harder to sleep at night.
Is a 20-minute nap better than coffee?
In one study, combining the two (coffee then a short nap) worked best for the afternoon slump.
Why do I feel worse after a nap?
Longer naps can take you into deep sleep, and waking from it causes grogginess called sleep inertia. Keep naps under 20 to 30 minutes.
Are daily naps healthy?
Short naps are fine for most people. Needing long naps every day despite enough sleep is worth discussing with your GP.
Sources
- Brooks A, Lack L (2006). A brief afternoon nap following nocturnal sleep restriction: which nap duration is most recuperative? Sleep.
- Milner CE, Cote KA (2009). Benefits of napping in healthy adults: impact of nap length, time of day, age, and experience with napping. Journal of Sleep Research.
- Hayashi M et al (2003). The alerting effects of caffeine, bright light and face washing after a short daytime nap. Clinical Neurophysiology.
- NHS. Insomnia.
This guide is general information, not medical advice.
