How long should a nap be? 10, 20, 30 or 90 minutes
What each nap length does, and how to choose one that fits your day without hurting your night.
By Best Sleep Trackers · Updated October 18, 2026
Not all naps do the same job. The nap calculator shows the wake-up time for four common lengths, adding a few minutes to drift off.
The four lengths
- 10 minutes. In a lab study, a 10-minute nap gave the fastest boost in alertness with the least grogginess (Brooks & Lack, 2006).
- 20 minutes. A classic short nap that mostly stays in lighter sleep, so most people wake fairly clear.
- 30 minutes. Can include deeper sleep, so expect some grogginess when you wake.
- 90 minutes. About one whole cycle, so you wake out of lighter sleep. It costs the most time and is best earlier in the day.
Timing
Nap in the early afternoon. A late nap can take the edge off your sleepiness at night and push bedtime later.
Tips
- Use an alarm, and give yourself a minute or two before standing.
- Dim the light and cut noise if you can.
- Short on time? The power nap planner picks the nap that fits the minutes you have. See also how to nap well.
- Planned naps are also used to cope with night work; see shift work and sleep (NIOSH).
If you need long naps every day even after a full night, mention it to your doctor.
Sources
Related articles
- Adult sleep What time should I set my alarm? Waking at the end of a cycle How to pick an alarm time when you go to bed now or at a set hour, and why odd-looking times can feel better.
- Adult sleep How to nap well How long to nap, when to nap, and how to avoid waking up groggy.
- Sleep myths Myth: everyone needs exactly eight hours of sleep Why sleep needs are a range, and how to find yours.
General information only. This tool gives general sleep information and is not a substitute for medical advice. If you're worried about your sleep or your child's, talk to a doctor or pediatrician.