How long should I nap for?
😴 The Smart Power Nap: How (and How Long) to Nap for Real Energy
Think napping’s just for babies and cats? Think again. A well-timed nap can boost health, mood, and focus at any age — and let’s be honest, there’s nothing nicer than a cosy afternoon doze after a winter walk or big Sunday lunch.
Many people assume an afternoon snooze will make you groggier than powering through. In reality, it’s all about timing.
⏱️ The Sweet Spot: 20–30 Minutes
Napping for 20–30 minutes is ideal. You’ll only enter the lightest stage of non-REM sleep, so it’s easier to wake up feeling alert, not cranky.
Set an alarm — you’ll avoid oversleeping and that “ugh, why did I nap?” feeling.
😵 The Groggy Zone: ~60 Minutes
If your nap drifts towards an hour, you’ll slide into deeper sleep and your brain waves slow. Waking up from this stage can leave you feeling fuzzy and hungover. If you accidentally go this long, give yourself a little time to come round gently.
🔁 The Full Cycle: ~90 Minutes
Nap for about 90 minutes and your body completes one full sleep cycle (light → deep → back again). Waking after a full cycle often feels clear-headed and refreshed — more so than waking halfway through.
🧠 Why Nap at All?
Get the timing right and naps can:
- Lift mood and reduce irritability
- Boost creativity and problem-solving
- Sharpen memory and learning
- Improve reaction time for late-day
- Set Up a Nap-Friendly Space
Your nap spot should be comfortable, quiet and cool. If you prefer the sofa or a favourite armchair rather than bed, try extra support to keep your neck and back happy.
Tip: The Kally Body Support Pillow is a brilliant lounging companion — comfortable, supportive and versatile, helping relieve pressure on the neck and back so you don’t wake with knots. It’s also ideal post-operation or for nursing mums.
✅ Nap Like a Pro: Quick Checklist
- Aim for 20–30 minutes (or a full 90 if you need more)
- Set an alarm to avoid the groggy middle
- Nap early-to-mid afternoon to protect night-time sleep
- Keep the room cool, dark, and quiet
- Add neck/back support if you’re not lying flat (hello, V-Pillow)
A smart nap isn’t indulgent — it’s strategic self-care. Time it right, set up your space, and wake up feeling reset rather than wrecked.
