Photo : Jordan Whitt ( Unsplash )

Waking up from a refreshing nap feels great. You’re no longer exhausted, have more energy and can focus on what you need to get done. The problem is that not every nap falls into this category. Sometimes our naps last too long, leaving us disoriented when we wake up, and somehow, even more tired than before. Or maybe we put ourselves down for a nap but never actually fall asleep, so 20 minutes later we’re just as tired—and also frustrated.


If it sounds like figuring out the perfect nap is a science, that’s because it is. Of course, not everyone has the luxury of carefully planned naps (hi, parents and other caregivers!), but for those who are able to prioritize daytime sleep, there’s research behind how much we should sleep and when. Here’s what you need to know:


Types of napping

As it turns out, there are three types of napping, according to the National Sleep Foundation:

Planned napping (also called preparatory napping) is when you take a nap before you actually get tired. This is a good option if you know you’re going to need to stay up later than usual.

(also called preparatory napping) is when you take a nap before you actually get tired. This is a good option if you know you’re going to need to stay up later than usual. Emergency napping is exactly what it sounds like: falling asleep because you’re suddenly very tired and can no longer continue with the regularly scheduled activities of your day. Pulling over to the side of the road to take a nap if you’re drowsy while driving is an example.

is exactly what it sounds like: falling asleep because you’re suddenly very tired and can no longer continue with the regularly scheduled activities of your day. Pulling over to the side of the road to take a nap if you’re drowsy while driving is an example. Habitual napping is when someone takes a nap at the same time each day. Though this is most common for young children, adults can certainly get into the habit too.

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Nap lengths

The benefits of a nap can vary depending on how long you’re asleep. Here’s a breakdown of what happens to your brain during naps of different lengths:


While you’re planning your nap, don’t forget to time it during the right time of day as well. You may also want to time your caffeine intake with your naps to maximize the benefits.



This story was originally published on 9/4/13 and was updated on 6/19/19 to provide more thorough and current information.