How many minutes should a nap last?

A midday nap can help our bodies recover after a poor night's sleep and boost productivity during the day.

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A 2016 study showed that long naps, or excessive fatigue, are associated with a higher risk of metabolic syndrome. Dr. Adam Splaver, a cardiologist in South Florida, USA, warned that long naps increase the risk of metabolic syndrome by 50%.

In summary, the importance of short naps for overall health can be highlighted. Below are the health benefits of short naps, according to Medical Daily.

Sleep for 10 to 20 minutes.

Short naps of 10-20 minutes are ideal for boosting focus and productivity. A 2012 study in the journal Sleep showed that a 10-minute nap immediately improved drowsiness, fatigue, energy, and cognitive performance.

Sleep for 30 minutes

According to the National Sleep Foundation (NSF) in the US, short naps that stop at 30 minutes can help prevent grogginess. A 2015 study in the Journal of Endocrinology and Metabolism showed that 30-minute naps can reverse the hormonal effects of nighttime sleep.

Sleep for 60 minutes

Sleeping for more than 30 minutes but less than 90 minutes can increase the risk of waking up inertia, leading to feelings of fatigue and nausea. However, a 60-minute nap can help us feel refreshed and rejuvenated.

Sleep for 90 minutes

Sleeping for more than 90 minutes helps clear the mind, improve memory, and recover lost sleep. However, Dr. Splaner recommends taking a nap (40 minutes or less) during the day to be able to sleep at night.

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