Researchers Believe They Figured Out the Perfect Nap—Are Your Snoozes Up to Par?
Some would argue that coffee is the best way to get over an afternoon slump (guilty as charged!). However, science suggests that a short snooze is the better cure. Mayo Clinic says napping can increase alertness and improve mood, memory, and performance. Now, researchers and the napping community are weighing in on the matter.
A study published in the journal Obesity found that longer naps lead to weight gain and cardiovascular disease, whereas shorter naps boost mental sharpness.
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Power naps can benefit your health, whereas long naps can be detrimental.
Researchers studied the napping habits of 3,200 adults in Spain, where afternoon naps are part of everyday life. Participants were divided into two groups based on the length of their naps: 30-minute nappers and nappers sleeping for more than 30 minutes.
The power nappers had a 21 percent decreased risk of high blood pressure compared to their peers. Meanwhile, long nappers were 41 percent more prone to developing high blood pressure, high blood sugar, and weight gain.
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So, what quantifies the perfect nap?
According to psychologist Nick Bach, PsyD, the shorter, the better. A 2025 study commissioned by Avocado Green Mattress and conducted by Talker Research found that most nappers consider “the perfect nap” to last 51 minutes—realistically, a siesta should be half that, said Bach.
“As a psychologist, I see firsthand how sleep—especially napping—affects mood, focus, and overall well-being. So many people nap the wrong way and then wonder why they feel groggy instead of refreshed,” he told Talker Research.
A midday snooze is a delicate balance because if you nap too long, you “risk entering deep sleep, which makes waking up harder,” explained Bach. That’s why he believes “a quick 20-minute nap is perfect for a recharge.”
It’s also important what time of day you nap. According to the study, participants dubbed 1:42 p.m. “nap o’clock.” To keep your nighttime sleep schedule on track, Bach suggests napping before 3 p.m.
“I always recommend napping in a quiet, dark and cool space. If total silence isn’t an option, using white noise or soft music can help. Napping on the couch can work, but a bed with good support is usually better,” Bach added.
But to each their own—here’s how the participants’ answers measured up to Bach’s advice:
- 44 percent prefer napping with background noise
- 47 percent will turn on the TV for background noise
- 7 percent opt for a white noise machine
- 53 percent take naps in their bed
- 38 percent prefer napping on the couch
- 55 percent said napping makes them more productive
And remember this important rule of thumb from Mayo Clinic: “After you nap, give yourself time to wake up before you get back to your activities. This is key if you need to do a task that requires a quick or sharp response.”