How to Take the Perfect Nap

Ah, napping! That is the thing that I used to do before I had a baby. Naps are rare around my house these days, so when I do get the chance for a mid-day snooze, I want to make the most of it. The infographic below shows you how to time out your naps so that you wake up feeling refreshed!

Have you ever woken up from a nap feeling worse than when you settled in? I call this the nap hangover, and it’s such a disappointment. The whole idea behind napping is to wake up feeling bouncy and caught up on sleep, so those nap hangovers are a serious let-down.

Napping: Tips and Benefits

For folks who don’t get enough sleep at night – whether it’s due to insomnia or a plain old hectic schedule – tend to get the most benefit from napping. When you don’t sleep enough at night, you accrue sleep debt, which the graphic below mentions. Napping can help you pay back that sleep debt and feel more alert and rested overall.

Related Reading: Fight Insomnia Naturally

It turns out that there is quite a bit of science to napping, and timing out your naps properly can help you avoid the dreaded nap hangover! Of course, everyone’s sleep rhythms are a little bit different, and the times listed in the graphic below are averages.

That means that while a 10-20 minute nap might leave most folks ready to face the world, you might need a little bit more or less time. Think of these numbers as jumping-off points to finding your ideal napping lengths. You can click the graphic to view a larger version.

napping infographic

Of course, the first key to napping is actually falling asleep, right? Here are some resources to help you sleep, whether it’s at night or during the day:

8 Foods That Impact Sleep
The Overlooked Hazard of Prescription Sleep Meds
8 Things You Shouldn’t Do Before Bed


Kristen belue
Kristen belue2 years ago


Dimitris Dallis
Past Member 2 years ago

Nice. I liked that article.
Bed time approaching :)

Fi T.
Past Member 2 years ago

A trick for a better day

Alan Lambert
Alan Lambert2 years ago

Forwarded to those who need to see this article and are interested. Thanks for posting

Cathleen K.
Cathleen K2 years ago

Nodding off for a short time in the middle of the day has a huge payoff in terms of energy and concentration. If I owned a business, I'd install a place for it, work out a schedule and watch productivity and moral soar!

Shalvah Landy
Past Member 2 years ago

Thank you very interesting!

Beth Wilkerson
Beth Wilkerson2 years ago

Great information

Kathryn Hamm
Kathryn Hamm2 years ago

Naps make me feel so groggy, that I have to drink a cup of coffee to wake up again. I really wish I didn't get so sleepy in the middle of the day.

jessica r.
jessica r2 years ago

Nothing better than a nap. When I had a 9-5 job, afternoon coffee break was nap-time. 15 min=perfect.

Vera Marriott
Vera Marriott2 years ago

I love being able to take a nap