How to take a nap that actually leaves you refreshed

Sleep

May 28

Clinically reviewed by Dr. Chris Mosunic, PhD, RD, MBA

Does napping leave you groggy or wired? We’ll break down how to take a more effective nap, including the ideal nap length and 7 science-backed tips to wake up feeling clear.

Let’s set the scene: it’s 2pm, you have a few hours of work ahead of you, and a nap sounds really appealing. The trouble is, when you’ve tried them in the past, you always wake up feeling totally out of it. So you’re left wondering if it’s even worth it.

Napping has a reputation for being a quick, healthy fix for sleep deprivation, but for a lot of people, it's genuinely difficult. Your brain won't switch off on command, the timing feels wrong, or your post-nap grogginess makes the whole thing feel pointless.

If naps haven’t worked for you, we’re here to help. There’s actually science behind what makes a good nap, and having a few tools in your tool belt—like knowing the right duration, timing, environment, and even what you do right before and after—will help. So, here's a look at how to take an effective nap the next time the afternoon slump strikes.

Why can’t I take naps?

Struggling to nap is extremely common, as even when the body feels tired, the brain doesn’t always switch over from “daytime mode” into sleep easily.

Part of the challenge comes from how the nervous system operates during the day. Deadlines, parenting, constant notifications, and background stress can keep the body on alert, which, unsurprisingly, makes it harder to settle into a quick rest.

Several everyday factors can also make napping more difficult:

Stress and mental load: When the mind is cycling through to-do lists or worries, the body stays alert, even if it feels tired.
Irregular nighttime sleep: Poor sleep at night can disrupt natural rhythms, making daytime rest feel restless instead of restorative.
Too much caffeine: Caffeine can stay in the body for several hours—often around five to seven hours—so that afternoon coffee may still be active at nap time.
Pressure to fall asleep quickly: Trying to force sleep often backfires. The body relaxes more easily when there’s less pressure.

Sometimes it helps to treat a nap as a short window for rest rather than a time you must sleep. Even ten minutes with eyes closed, slow breathing, or a brief guided relaxation can help reduce mental fatigue and feel refreshing. Sleep may follow, but the rest itself still counts.

What counts as a good nap?

Sleep researchers describe an effective nap as short, intentional, and taken during the day. While it might seem like the goal should be deep, extended sleep, it’s not. A brief reset that supports alertness, mood, and focus is great.

Many people assume a nap only “counts” if they fall asleep, but in reality, the brain benefits from rest too. Whether you fall asleep or not, signs of a good nap or rest period include the following:

Waking up feeling more alert or clear
Improved concentration or patience
Little or no grogginess
No disruption to nighttime sleep

How long should a nap be?

For most adults, the ideal nap length is 10 to 30 minutes. Short naps often keep the brain in lighter sleep stages, which can help you wake up feeling more refreshed. These are enough to restore alertness without dropping into deeper sleep, which can lead to sleep inertia (that heavy, foggy feeling after longer naps).

Different nap lengths can have slightly different effects:

10–20 minutes: Often the sweet spot. These naps improve alertness, focus, and mood without grogginess.
30 minutes: Still helpful, though there’s a slightly higher chance of grogginess.
60 minutes: May support memory and learning, but can leave you feeling disoriented if interrupted.
90 minutes: A full sleep cycle that can feel restorative, though less practical during the day.

Timing matters as much as length. Many people experience a natural dip in energy between about 1pm and 3pm, making this the easiest time to nap. If you nap much later than that, you run the risk of having a harder time falling asleep that night. Unless, of course, you’ve been experiencing severe sleep deprivation or exhaustion.

For most schedules, a 20-minute nap in the early afternoon offers a good balance between convenience and refreshment.

4 benefits of napping

A well-timed nap can do more than take the edge off fatigue; research suggests that short naps can support focus, mood, and overall well-being when taken early in the day and kept brief. Here are a few ways naps can help:

1. Improved alertness: Even a 10 to 20-minute nap can reduce mental fatigue and help you stay focused. This can be especially useful during the afternoon dip, when attention and reaction time tend to drop.

2. Better mood: Fatigue and irritability often go hand in hand. A short nap gives the brain a break from constant input, which can help you feel calmer and more emotionally steady.

3. Stronger memory and learning: Sleep supports how the brain processes and stores information. Slightly longer naps may support certain types of memory and learning, though effects can vary depending on the length of the nap.

4. Reduced stress: Rest helps shift the body into a calmer state. A short nap, especially paired with slow breathing or a brief body scan, can help you feel calmer and give the nervous system a chance to settle.

How to take a nap properly: 7 tips for waking up refreshed

Learning how to nap the right way often comes down to taking the pressure off yourself to get perfect rest and simply employing a few tactics or parameters around your napping time. Here are a few ways to aim for more efficient daytime rest.

1. Keep naps short

Keep your nap brief to avoid slipping into deeper sleep stages, which can lead to grogginess. Aim for 10 to 30 minutes, which allows your brain to rest while staying in lighter sleep.

Before you lie down, set a timer so you don’t have to keep checking the time. This can reduce low-level stress about oversleeping. If it takes a few minutes to fall asleep, leave the timer as it is. You’re still giving your brain a break from constant input.

Many people find that around 20 minutes becomes a reliable sweet spot. It’s long enough to feel an energy shift, but short enough to fit into a busy or unpredictable day.

💙 Press Play on Afternoon Nap — a Sleep Story from Calm.

2. Nap earlier in the afternoon

Try to nap when your body is already naturally dipping in energy, usually between 1pm and 3pm. During this time, your circadian rhythm supports rest, which can make it easier to fall asleep.

Avoid napping too late, especially after 4pm., as it can interfere with your ability to fall asleep that night. If your schedule changes day to day, pay attention to when your energy drops rather than forcing a nap at the same time each day.

With that said, if you’re experiencing periods of intense exhaustion (like during illness) or sleep deprivation (like caring for a newborn), sleep whenever you can.

3. Create a better environment for resting

Make your space easy to rest in, not perfect. The goal is to reduce stimulation enough for your body to settle. If you’re at work or in a busy home, don’t wait for ideal conditions. Try reclining in a chair, resting your head on your arms, or even sitting with your eyes closed. Your body can still benefit from rest without a bed or complete quiet.

Some other adjustments that can help signal to the brain that it’s time to rest:

Dim the lights or close the curtains
Use an eye mask if the room is bright
Lower noise with earplugs or white noise
Lie down somewhere comfortable, such as a couch or bed

💙 Stuck in a mental swirl? Let Calm’s Dedicated Rest session guide you toward better rest.

4. Shift the goal from sleeping to resting

Take the pressure off needing to fall asleep. Instead, treat your nap as a short window for intentional rest.

Lie down, close your eyes, and focus on being still rather than trying to “make” sleep happen. If your mind wanders, that’s normal. Gently bring your attention back to your breath or the feeling of your body resting.

Some people fall asleep once that pressure drops. Others don’t, and both experiences are okay. Even waking rest can help reduce mental fatigue and give your nervous system a break.

💙 Can’t wind down? Check out Resting the Brain — a Daily Calm session that gently reframes what it means to truly switch off.

5. Try a short relaxation practice

If your mind keeps racing, try a simple relaxation technique to help your body settle into rest.

One option is slow breathing:

Inhale through your nose for four seconds
Exhale slowly through your mouth for six seconds
Repeat for one to two minutes

The longer exhale helps activate the body’s calming response. You can also try a quick body scan. Start at your forehead, then move your attention slowly down your body, softening your jaw, shoulders, chest, and legs as you go.

💙 Have just a minute to spare? Pause to Breathe with Prof. Megan Reitz on Calm.

6. Try a “coffee nap”

If you often wake up groggy, try a coffee nap. Drink a small cup of coffee, then lie down right away for a 20-minute nap.

Caffeine typically takes about 20 minutes to start working, so when timed this way, it’ll kick in just as you wake up, which can help you feel more alert.

This approach doesn’t work for everyone, especially if you’re sensitive to caffeine or napping later in the day. But for some people, it’s a practical way to get a more noticeable energy boost.

7. Ease back into activity after waking

When your nap ends, give yourself a brief transition instead of jumping straight into something demanding. This helps your brain move out of sleep mode more smoothly. Even one to two minutes of light movement and light exposure can reduce sleep inertia and make it easier to focus on what’s next.

A few small actions can help wake your body up:

Open the curtains or step into natural light
Stretch your arms, neck, or shoulders, or walk around the room
Drink a glass of water

💙 Shake off that post-nap grogginess with a Mindful Movement session led by Mel Mah on the Daily Move.

How to take a nap FAQs

What’s the best way to take an effective nap?

The best way to take an effective nap is to keep it short, take it earlier in the afternoon, and create a low-stimulation space where the body can relax.

Most experts suggest a 10- to 30-minute nap between 1pm and 3pm, when energy naturally dips. Setting a timer, dimming lights, and stepping away from screens can help signal it’s time to rest.

It also helps to lower the pressure, so treat the nap as a short rest window rather than something you need to “get right.” Even if you don’t fall asleep, a few minutes of stillness and slower breathing can ease mental fatigue.

Why do naps leave me wired?

Naps can leave you feeling wired if they’re too long or taken too late in the day. Longer naps increase the likelihood of deeper sleep, and waking from that stage can temporarily disrupt alertness.

Caffeine, stress, and irregular sleep can also play a role. If your system is already on edge, lying down may not feel calming right away. Shorter naps earlier in the afternoon tend to reduce this and make it easier to wake up feeling clear.

Why can’t I take naps even when I’m tired?

Feeling tired doesn’t always mean the brain is ready to sleep. Stress, mental load, and constant stimulation can keep the body alert, even when energy is low.

For some people, it’s also just how their body works. They rest better at night than during the day. In those cases, a short period of quiet rest, like slow breathing or a simple body scan, can still help reset energy without needing to fall asleep.

How long should a nap be to avoid grogginess?

To avoid grogginess, keep naps between 10 and 20 minutes. This allows the brain to rest without entering deeper sleep, which is what causes that heavy, foggy feeling.

Once naps go past about 30 minutes, the chance of waking from deeper sleep increases. A timer can help keep naps in that lighter, more refreshing range.

What is the 30–60–90 nap rule?

The 30–60–90 rule outlines how different nap lengths affect the brain:

30 minutes: boosts alertness and energy
60 minutes: may support memory but can cause grogginess
90 minutes: a full sleep cycle that can feel more restorative

In daily life, shorter naps are usually easier to fit in and still provide a noticeable boost.

Is the 8–minute Navy SEAL nap real?

The “8-minute Navy SEAL nap” refers to relaxation techniques used in high-pressure environments to help people fall asleep quickly. These often involve relaxing the body, slowing breathing, and releasing mental tension.

While similar relaxation methods exist, there’s no strong evidence that people can reliably fall asleep in exactly eight minutes. What is supported is that relaxation techniques can help the body settle down faster.

Are naps bad for nighttime sleep?

Short naps earlier in the day are generally not harmful and can even help if you’re sleep-deprived. Issues are more likely when naps are long or taken late in the day.

If nighttime sleep becomes harder, try keeping naps to around 20 minutes and before midafternoon. This helps maintain enough sleep pressure to fall asleep at night.

Calm your mind. Change your life.

Mental health is hard. Getting support doesn't have to be. The Calm app puts the tools to feel better in your back pocket, with personalized content to manage stress and anxiety, get better sleep, and feel more present in your life.

sleepnapshow to take a nap

Calm Editorial Team