The National Sleep Foundation recommend taking a 20-minute nap to wake up feeling refreshed. The ideal nap duration can vary from person to person, but most professionals agree that shorter naps are better if a person’s goal is to wake up feeling refreshed and alert.
However, there may also be some benefit to longer naps. For instance, the results of a 2019 study indicated that 25-, 35-, and even 45-minute naps significantly reduced signs of stress and fatigue in physically active men. It also improved their attention and physical performance.
With this said, short naps, or “power naps,” can help a person feel more awake and refreshed.
The National Sleep Foundation warn that taking longer naps may leave a person feeling groggy, as they will need to wake up from a deeper sleep.
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