Why short naps are good:
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A 20–30 minute nap can boost alertness, focus, and mood without leaving you groggy.
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They’re perfect for a mid-afternoon energy slump.
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Short naps don’t usually interfere with your nighttime sleep if you keep them brief and earlier in the day.
Why long naps can be bad:
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Naps longer than 60 minutes may leave you feeling groggy because you wake up during deep sleep.
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Late-afternoon or evening naps can disrupt your natural sleep cycle, making it harder to fall asleep at night.
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Over-reliance on long naps can indicate chronic sleep deprivation.
Tip: If you feel sleepy during the day, opt for a short power nap early in the afternoon. Pair it with good nighttime sleep for the best results.