How to Nap Without Ruining Your Night's Sleep
A well-timed nap can restore focus and mood. A poorly-timed one can leave you groggy and struggling to fall asleep that night. The difference usually comes down to length and timing.
Keep it short
A 10–20 minute nap is long enough to feel refreshed without entering deep sleep, which is what causes that heavy, disoriented feeling on waking.
Nap earlier rather than later
Early-to-mid afternoon naps are easier to recover from than naps taken close to evening, which can push your bedtime later.
Use it as a backup, not a daily requirement
If you're sleeping well at night, you may not need naps at all. They're most useful after a poor night's sleep or before a demanding evening.
If you regularly feel like you need a nap just to get through the day, that's often a sign your nighttime sleep needs attention rather than a sign you need more naps.