How Long Should a Power Nap Be?
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A good nap can rescue an afternoon. A bad one can leave you groggier than before and ruin your night's sleep. The difference is mostly length and timing. This guide covers how long a power nap should be, when to take it, and how to wake up from it without feeling worse.
The short answer: for a quick boost, nap for 15 to 20 minutes. If you're paying back a lot of lost sleep, a longer nap of around 90 minutes can help. Avoid in-between lengths, which can leave you groggy, and avoid napping late in the day. Always set an alarm, ideally one that won't wake anyone else.
How long should a power nap be?
The Sleep Health Foundation says short naps of 15 to 20 minutes can boost alertness and performance, while longer naps of around 90 minutes can reduce sleep debt (source).
| Nap length | Good for | Watch out for |
|---|---|---|
| 15–20 minutes | A quick boost in alertness | Easy to overrun without an alarm |
| About 90 minutes | Reducing sleep debt, such as before a night shift | Can affect night-time sleep if taken late |
| In between | Not ideal | More likely to wake from deeper sleep and feel groggy |
Why some naps leave you groggy
If you wake from deeper sleep, you're more likely to feel groggy, a state called sleep inertia. It usually passes within 15 to 30 minutes. See why do I feel groggy after waking up?
When to nap
- Early afternoon is the most common time, and less likely to affect your night-time sleep.
- Avoid late-afternoon or evening naps if you have trouble falling asleep at night.
- Shift workers often nap before a first night shift. See night shift sleep tips for nurses.
How to take a good power nap
- Set an alarm before you lie down. Allow a few minutes to fall asleep: for a 20-minute nap, set it for 25.
- Find somewhere quiet and dim, or use an eye mask.
- Lie down or recline.
- Get up straight away when the alarm goes.
- Get some light and move for a few minutes before doing anything that needs full attention.
Napping at work, in the car or on a break
- Use a silent alarm, so you don't disturb colleagues in a break room or passengers in the car.
- Don't nap while driving, obviously, but a short nap before driving when you're drowsy can be safer than pushing on. Allow time to wake up properly afterwards.
- Check your workplace policy on breaks and rest areas.
Is it OK to nap every day?
Many people nap regularly without problems. But if you're relying on naps because you're exhausted every day, look at your night-time sleep first. The Sleep Health Foundation recommends talking to your doctor if you're very sleepy during the day (source). See also how to fix your sleep schedule.
Where the Sovune Nudge fits
We make the Sovune Nudge, a silent vibrating wristband alarm, so we're not neutral. For naps:
- Silent, so you can nap in a shared space without disturbing anyone.
- Three separate alarms, so you can keep one for naps and one for mornings.
- Starts as a gentle tap and builds through three levels over a full minute, so you're not jolted out of a nap.
- Set on the band, with no app.
It comes with a 30-day money-back guarantee.
Quick answers
How long should a power nap be? 15 to 20 minutes for a quick boost, or around 90 minutes to reduce sleep debt.
Why do I feel worse after a nap? You may have woken from deeper sleep. Keep naps short, or long enough to complete a full cycle.
What's the best time to nap? Early afternoon, and not too close to bedtime.
Do I need an alarm for a nap? Yes. It's the easiest way to keep a short nap short.
For every type of silent alarm compared, see our complete guide to vibrating alarms in Australia.