How Long is Too Long to Nap?

We all know that getting enough sleep is important for our overall health and well-being. But what about napping? Is it really beneficial, or can it be harmful in the long run?

According to Dr. Michael Breus, a sleep doctor and author of "The Power of When," napping can be a great way to recharge and improve cognitive function, but it's important to do it right. In this article, we'll explore how long is too long to nap, and when napping can actually hurt your health.

The Benefits of Napping

Napping has been shown to have numerous benefits, including improved cognitive function, better mood, and increased alertness. It can also help reduce stress, boost creativity, and improve memory consolidation.

One study found that a nap as short as 10 minutes can significantly improve cognitive function, while another study found that napping for 60-90 minutes can improve memory consolidation and enhance creativity.

Napping can also be especially beneficial for shift workers or anyone who has irregular sleep patterns. According to Dr. Breus, taking a nap can help reset your circadian rhythm and improve your overall sleep quality.

So, napping can be a great way to recharge and improve your overall well-being. But how long is too long to nap?

The Risks of Napping Too Long

While napping can have numerous benefits, napping for too long can actually be harmful to your health. According to Dr. Breus, napping for longer than 90 minutes can lead to sleep inertia, which is a feeling of grogginess and disorientation that can last for up to an hour after waking up.

Sleep inertia can make it difficult to concentrate and perform daily tasks, and it can even increase your risk of accidents or injuries. Napping for too long can also interfere with your regular sleep schedule, making it harder to fall asleep at night and disrupting your overall sleep quality.

Additionally, napping for too long can also be a sign of an underlying sleep disorder, such as sleep apnea or insomnia. If you find yourself consistently napping for long periods of time and still feeling tired during the day, it's important to speak with a healthcare professional to rule out any underlying issues.

How to Nap Properly So, how can you nap properly to reap the benefits without risking harm to your health?

According to Dr. Breus, the ideal nap length is between 10-20 minutes. This is enough time to recharge your batteries and improve cognitive function, but not long enough to interfere with your regular sleep schedule or cause sleep inertia.

If you have more time available, a nap of 60-90 minutes can be beneficial for memory consolidation and creativity, but be aware of the risks of sleep inertia and plan accordingly. For example, if you plan to nap for 90 minutes, give yourself an extra 30-60 minutes after waking up to fully reorient yourself before jumping back into your daily tasks.

When it comes to the timing of your nap, Dr. Breus recommends napping in the early afternoon, around 2-3 pm. This is when most people experience a natural dip in their circadian rhythm, making it the ideal time to take a nap and improve overall alertness and productivity.

It's also important to create a comfortable and conducive environment for napping. Find a quiet and cool place to rest, and use a comfortable pillow and blanket to make yourself as comfortable as possible. Avoid caffeine and alcohol before napping, as they can interfere with your ability to fall asleep and disrupt your overall sleep quality.