nap

A nap is a brief period of daytime sleep, typically lasting from a few minutes to about an hour. Napping is common across cultures and can restore alertness, reduce fatigue, and improve performance. It supplements nightly sleep rather than replacing it.

Common nap durations fall into a few categories. A short nap of 10–20 minutes can boost alertness and reaction time with minimal sleep inertia. About 30 minutes may cause grogginess upon waking. A 60-minute nap reaches slow-wave sleep and can aid memory. A 90-minute nap covers a full sleep cycle and may benefit complex tasks.

Timing aligns with circadian dips. The early afternoon is common for napping, when alertness falls after lunch. Late naps can disrupt sleep at night for some people. The duration chosen should reflect the goal, whether to regain wakefulness, enhance learning, or stabilize mood.

Cultural and practical patterns vary. In many places, naps are integrated into daily life, such as siestas, or in workplace programs. People differ in nap propensity; some find it easy, others cannot due to insomnia, shift work, or health issues. Alternatives like brief breaks or caffeine may help some individuals.

Scientific findings show naps can improve attention, learning, and mood. However, long or late naps may interfere with nighttime sleep and sometimes reflect underlying health issues. Nap strategies should be individualized, considering safety, sleep quality, and personal needs, especially for those with sleep disorders, pregnancy, or safety-sensitive responsibilities.