Ohio State Health and Discovery released information on Apr. 15 about the benefits of napping, including advice on how long adults should nap to improve alertness without affecting nighttime sleep.
Experts recommend that adults aim for seven to nine hours of sleep each night. However, when this is not possible, a short nap can help restore energy. The organization suggests that naps should last between 20 and 30 minutes to provide a boost in alertness while minimizing the risk of grogginess or interference with regular sleep patterns.
The guidance explains that longer naps may cause individuals to enter deeper stages of sleep, making it harder to wake up feeling refreshed. This could also disrupt the body's natural drive for sleep later at night. In particular situations—such as adjusting to night shift work—a longer afternoon nap may be helpful until the body adapts. Conversely, those experiencing insomnia are advised to avoid daytime naps altogether as they may worsen difficulties falling asleep at bedtime.
Safety is also addressed: drivers who feel sleepy are encouraged to take a 30-minute nap before continuing their journey, which research indicates can improve road safety by increasing driver alertness.
The release notes that frequent daytime napping might signal insufficient nighttime rest or an underlying sleep disorder, suggesting medical evaluation if this occurs regularly. Additional tips include choosing a cool, dark environment for napping and limiting naps to early afternoon hours between 2 and 4 p.m.
Ohio State Health and Discovery focuses on health care, research and education according to the official website. The organization addresses societal issues such as health equity and substance use in its efforts toward inclusive well-being according to the official website. It includes hospitals and outpatient facilities as part of its academic medical center according to the official website.
The institution seeks advances in research, patient care, education and community involvement both within Ohio and globally according to the official website. It offers resources on wellness topics including research advances and community health initiatives according to the official website, further extending its impact beyond local communities.
