For many people, a nap is a necessary break from the hectic pace of everyday life, but both the timing and duration play a crucial role in whether you wake up refreshed or even more tired.
A new study by Avocado Green Mattress in collaboration with Talker Research examined the sleeping habits of 2,000 Americans and determined the optimal time for a nap: 11:00 a.m. to 1:42 p.m.
Participants estimated that the ideal nap should last 51 minutes. However, researchers do not entirely agree.
Psychologist and sleep expert Nick Bach warns that the length of a nap significantly impacts its effectiveness.
“People who sleep too long risk falling into a deep sleep, which makes it difficult to wake up,” he explains to Sanook, recommending a short 20-minute nap instead, as it is often enough to recharge without feeling groggy.
The Right Environment and the Best Time for a Nap
Although a midday nap is ideal, Bach advises against late-afternoon naps, as they can disrupt nighttime sleep.
“A nap before 3 p.m. helps keep your sleep rhythm stable,” he says.
According to the sleep expert, a dark, cool, and quiet environment is optimal for a nap. If complete silence is not possible, white noise or soft music can help promote relaxation.
For those looking to maximize the benefits of a nap, Bach recommends a “coffee nap”—a method where you drink a cup of coffee shortly before a short nap. Since caffeine takes 20-30 minutes to take effect, it can provide an extra energy boost upon waking.
On the other hand, naps lasting longer than 90 minutes should be avoided, as they can disrupt natural sleep patterns.
Sleep is crucial for the body’s recovery, but experts emphasize that it’s not just about getting enough rest—it’s about doing it right.
