Ideal naps improve alertness without disrupting nighttime sleep

Experts say napping can help or hurt your nighttime sleep. A good nap can boost your mood and alertness, but a poorly timed or too long nap can leave you feeling groggy. The key to a successful nap is timing and duration. Many people naturally feel sleepy in the early afternoon, typically between 1 pm and 4 pm. This is when the body's internal clock, or circadian rhythm, signals a dip in alertness. Napping during this time can recharge your brain without affecting your nightly sleep. For a nap to be effective, it should last under 30 minutes. Napping longer can lead to "sleep inertia," which makes it hard to wake up. If you sleep too long, you may feel sluggish afterward. A 20-minute nap is ideal for improving focus and energy. Napping late in the day can interfere with your ability to fall asleep at your regular bedtime. Experts compare it to eating a big meal late in the day and then expecting to be hungry shortly after. Everyone's sleep needs can vary, so napping might work well for some but not for others. If you follow the right tips, you can enjoy the benefits of napping.