What Is the Ideal Duration for a Nap? Don't Nap for Longer Than This Time

Feb 17, 2025 | 0 comments posted by Nature Target

Compared to people who don't nap, those who nap for more than 30 minutes have a 41% higher risk of increased body mass index (BMI) and metabolic syndrome, especially in areas like waist circumference, fasting blood sugar, and blood pressure. On the other hand, people who nap for less than 30 minutes do not face these metabolic risks and tend to perform better in terms of blood pressure.

Longer naps may actually be harmful to your health, especially for certain groups of people.

A study published in *European Neurology* in June 2024 revealed that for individuals with high blood pressure, naps should not exceed 30 minutes. Long naps increase the risk of stroke. Specifically, compared to naps of 1–30 minutes, naps of 31–60 minutes increased stroke risk by 27%, and naps longer than 60 minutes raised stroke risk by 37%.

Regular Nappers May Experience Slower Brain Aging

A study published in *Science* on November 21, 2024, found that a 30-minute nap (light sleep) can effectively improve cognitive performance, helping the brain reach its optimal state. Napping often involves this type of light sleep.

A study published in *Sleep Health* in 2023 found that regular nappers tend to have larger overall brain volume, which slows the rate of brain shrinkage as they age, helping to maintain brain health. Specifically, frequent nappers have a brain volume equivalent to having slowed brain aging by 2.6 to 6.5 years.

Benefits of Proper Napping

Helps Regulate Negative Emotions

A daytime nap can help regulate mood and improve psychological well-being after waking up. A study published in *Psychiatry and Clinical Neurosciences* in 2010 found that after a nap, feelings of happiness and relaxation significantly increased during wakefulness.

Reduces Cardiovascular Disease Risk

A study published in *Heart* in 2019 found that occasional naps (once or twice a week) are associated with nearly a 50% reduction in the risk of stroke and heart failure compared to those who don’t nap, lowering the risk by 48%.

Effectively Prevents Dementia

A study published in *Comprehensive Psychiatry* in 2021 showed that napping can effectively prevent dementia, and napping regularly can also improve cognitive agility.

Tips for Healthy Napping

Don’t Nap Immediately After Eating

Many people have short lunch breaks, and napping right after lunch is a common habit. However, doctors recommend taking a 10–20-minute walk under the sun after eating to relieve the feeling of fullness, promote digestion, and give the stomach a little rest before napping.

After eating, the digestive system is actively working. Napping right after meals can disrupt digestion, hinder nutrient absorption, and even cause food to reflux. Over time, this can lead to stomach problems and affect digestive health, which also impacts the quality of the nap.

Stay Warm While Napping

In colder weather, it's important to stay warm while napping. During a nap, the body’s temperature drops, and immunity weakens, making it easier for cold air to invade the body.

Elevate Your Head While Napping on Your Stomach

Napping on your stomach on a desk doesn’t allow the body to stretch, which can impede blood circulation and increase pressure on the blood vessels. Napping with your head resting on your arm also puts pressure on multiple nerves, often leading to feelings of anxiety and difficulty falling asleep.

Moreover, the posture of lying on your desk puts significant strain on the neck, spine, and back, which can cause damage to these areas. Doctors suggest that office workers should try to nap lying on their back in a chair if possible, or at least elevate their head by resting on a soft pillow or cushion.

Massage Your Neck, Waist, and Back After Napping

It’s important to wake up slowly from a nap. Waking up suddenly can cause blood pressure fluctuations, leading to dizziness and other symptoms.

After waking up, a simple massage can be beneficial. For example, massaging the face through dry face washing can promote blood circulation, while massaging the neck, waist, and back can provide relief and help the body gradually "wake up."