What is the recommended duration for a daily nap according to research?

The recommended duration for a daily nap that is most often suggested by research is typically 30 to 45 minutes. This range is considered ideal because it allows individuals to experience the benefits of napping, such as increased alertness and improved cognitive performance, while avoiding the grogginess that can occur when waking from a deeper sleep cycle. Naps of this length can enhance mood and energy levels without interfering too much with nighttime sleep patterns.

Longer naps, such as those in the range of 60 to 90 minutes, may lead to waking from deeper stages of sleep, which can make a person feel more tired or disoriented upon waking. Shorter naps, like 15-20 minutes, may not provide sufficient time to reap the benefits of restorative sleep that occur in the deeper stages. Therefore, the 30-45 minute window strikes a balance between these factors, making it the most effective duration for a nap.