The Best Time of Day for a Nap

Timing really is everything!

If you’re someone who sneaks in an afternoon nap whenever possible, good news—timing really is everything.

Experts say the sweet spot for a nap is between 1 and 3 p.m., when your body’s natural energy levels tend to dip. A quick snooze of about 10 to 30 minutes can boost alertness, improve your mood, sharpen your memory, and even help your body recover physically without ruining your night’s sleep. Longer or later naps, however, are more likely to leave you feeling like you woke up in a different decade…or make it harder to fall asleep at bedtime.