How Much Time Should I Sleep? | Hartford Hospital

July 29, 2024

If you’re a chronic napper, you know that no two naps feel the same. Some leave you groggy, while others energize you.

So, is there such a thing as the perfect nap? And how long should you nap? We asked Amy Korwin, MD, a pulmonologist with Hartford HealthCare Medical Group.

There’s no denying that naps can be helpful.

In the right environment, naps can provide many health benefits.

“Naps can increase your alertness and improve your performance and reaction times,” Dr. Korwin explains. “They can also reduce fatigue or sleepiness and improve your mood.”

But make sure your naps are short.

Dr. Korwin advises to limit your naps to 20 minutes. This way you get the most out of naps and avoid the disadvantages.

“Longer naps decrease your drive for sleep, making it harder to fall asleep easily at night. They can also lead to sleep inertia, or feeling groggy and having trouble returning to a fully awake, alert state after the nap,” Dr. Korwin adds.

> Related: What is the best temperature for sleeping?

And choose the right time of day for your nap.

In most cases, it is not advisable to take a nap late in the afternoon or early in the evening.

Why? Napping later in the day can affect your ability to fall asleep at night.

“In the afternoon, your body experiences a natural circadian dip, or dip in energy levels, making it an ideal time to take a nap,” Dr. Korwin explains.

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The potential downsides of taking a nap.

There are potential downsides to consider. Some research suggests that longer naps are associated with more serious health outcomes, such as heart disease, depression, and diabetes.

“However, it is unclear whether napping causes these conditions or whether there are underlying health conditions leading to increased sleepiness and napping,” Dr. Korwin adds.

So, the next time you feel like taking a nap, remember: early afternoon and 20 minutes max. Happy napping!