NAPs

An episode of daytime sleep is commonly called a nap. Naps are shorter than a night’s sleep and can range from a few minutes to about an hour and a half. Common categories include micro-naps, power naps (about 10–20 minutes), and longer naps that last 60–90 minutes to cover a full sleep cycle, including light sleep, deep sleep, and REM.

Naps can reduce sleep pressure, a drive to sleep that builds during waking hours, and can relieve fatigue. The specific sleep stages reached during a nap influence effects on alertness and grogginess upon waking (sleep inertia).

Evidence indicates naps can improve alertness, reaction time, learning, and mood, particularly after sleep loss or long wake periods. They may aid memory consolidation in some tasks. Potential downsides include sleep inertia after waking, and in some people, regular napping can be associated with longer-term sleep difficulties if it masks insufficient nighttime sleep.

Best practices: limit to 10–20 minutes for quick rejuvenation, or 60–90 minutes if you want a full sleep cycle but avoid late-afternoon or evening naps that may disrupt night sleep. Create a quiet, comfortable environment; avoid caffeine and heavy meals near nap time.

Nap use varies by culture, age, and occupation. Children and older adults nap more often; siestas are common in some regions. In workplaces, scheduled breaks for naps can improve safety and productivity, but policies vary.