Shift & Naps
The right way to nap (10, 20, or 90 minutes)
A nap can rescue your afternoon — or leave you groggier than before. The difference is almost entirely about length.
Pick your nap
- 10–20 minutes — the power nap. You stay in light sleep, so you wake refreshed and alert. The sweet spot for most people.
- 30–60 minutes — the danger zone. You drop into deep sleep but wake before finishing the cycle, causing sleep inertia — that heavy, foggy feeling. Avoid.
- 90 minutes — a full cycle. You complete one cycle including deep and REM, and wake more naturally. Good if you have the time.
Nap smart
- Nap before 3 PM so it doesn't steal from your night.
- The "nappuccino": drink a coffee, then nap 20 minutes. You wake just as the caffeine kicks in.
One caveat: if you have insomnia, napping can make nights worse by lowering your sleep pressure. Skip naps while you're rebuilding your night.
This article is general sleep education, not a diagnosis or personalised medical advice. If sleep problems persist or worry you, please consult a licensed physician.