Best Nap Length and Timing: Power-Nap Without Ruining Your Night Sleep
Voice of the Audience
“Hello Bryan, do you sometime take naps during the day?”
— YouTube comment
“I love taking naps, didn’t know they could be bad for night sleep.”
— YouTube comment
“Why do some people have such a huge sleep inertia after naps?”
— YouTube comment
Developed from thousands of real YouTube comments and expert insights from Andrew Huberman and Matthew Walker. For deeper context and a full ranking of the top sleep videos, see our research-backed guide to better sleep.
The Concern
Viewers wonder about the true benefits of napping, the ideal nap duration, and whether naps negatively impact nighttime sleep, especially for insomniacs. Many also complain of grogginess (sleep inertia) after long naps.
The Tip
Strategic naps can improve alertness, learning, and mood—but keep them short (around 20 minutes) to avoid grogginess. If you struggle with nighttime insomnia, skip naps entirely to build stronger sleep pressure. Avoid napping too late in the afternoon (after 2–3 PM).
Creators Addressed
- Matthew Walker — Naps have great benefits but should be ~20 minutes; avoid if you struggle with night sleep.
- Andrew Huberman — Includes naps and NSDR as restorative tools but warns against late naps interfering with circadian rhythm.
- B.C. Marx — “No naps after late afternoon.”
- Doctor Mike — “No naps longer than 30 minutes; be careful with naps.”
- Bryan Johnson — Strict routine suggests prioritizing consolidated night sleep over naps.
Related Raw Comments
- “Do you take naps during the day?”
- “Personally I love a 45 minute nap after lunch.”
- “Naps make me sick & groggy; I avoid them.”
- “Why do I feel sleepy all day if I nap?”
Quick Summary (Do This Tonight)
Keep naps short (≤20 minutes), earlier in the day, and avoid them if you struggle with insomnia. Done right, naps refresh you without robbing your night sleep.
How to Do It
- Limit duration — Set an alarm for 20 minutes max to prevent deep sleep and grogginess.
- Nap timing — Best window: early afternoon (1–3 PM). Avoid evening naps.
- Skip if insomniac — If you already struggle with night sleep, avoid napping altogether.
- Create nap setting — Quiet, cool, dim space; avoid TV or scrolling in bed.
Quick Answers
Why do naps make me feel worse?
You likely slept too long and entered deep sleep, causing “sleep inertia.” Keep naps short (≤20 min) to avoid it.
Are naps good for everyone?
Naps benefit learning, memory, and mood, but avoid them if they delay your night sleep.
What’s the perfect nap length?
Around 20 minutes—enough to refresh, not long enough to cause grogginess.
