The Best Way to Nap

Naps don’t just feel amazing—they are amazing. A study published in the journal Heart found a link between healthy napping and a lowered risk of heart disease. The American Psychological Association points out that naps can improve memory, learning capacity, immune system function and mood.

Sara Mednick, PHD, a cognitive neuroscientist at the University of California, Irvine, and author of The Power of

the Downstate, explains that when you fall asleep, your body moves through stages that each play a role in health. Stage 1: the “dozing off” period Stage 2: muscles, heart rate and brain activity slow down

Stage 3: deep, restorative sleep Stage 4: REM (rapid eye movement) sleep, when brain activity increases and you’re most likely to dream

Ideal napping times are based around this four-stage cycle.

The 20-minute nap

Between 20 and 30 minutes is one napping sweet spot, according to Mednick, who explains that you get enough Stage 2 sleep to switch your body and mind into full relaxation mode, aiding with memory.

The 60-minute nap

Stage 3 sleep is a time for your body to repair tissue, fortify the immune system and recharge energy stores. But waking up during this phase can make you feel groggy, Mednick says. Most people start to move out of Stage 3 after around 60 minutes, which makes it a good time to set your alarm.

The 90-minute nap

A complete sleep cycle is about an hour and a half, and napping for a full cycle can have big benefits. But naps longer than 90 minutes can interfere with nighttime sleep and might even impair memory retention, according to a study in the Journal of the American Geriatrics Society.

Not a regular napper? That’s OK. “Everyone needs to rest, but not everyone necessarily needs to nap,” says Mednick.