What’s the best time for taking a nap?

NEW YORK — If you’ve ever wondered about the best time to take a nap, researchers have found your answer: 1:42 p.m. This oddly specific time emerged from a new nationwide study that looked at how Americans nap and what makes some people better nappers than others.

The survey, conducted by Talker Research and commissioned by Avocado Green Mattress, found that most people aim for a 51-minute nap, which would have them waking up at 2:33 p.m. But there’s a catch – napping too long can leave you feeling worse than before you closed your eyes.

“As a psychologist, I see firsthand how sleep — especially napping — affects mood, focus and overall well-being. So many people nap the wrong way and then wonder why they feel groggy instead of refreshed,” says Nick Bach, who holds a doctorate in psychology, in a statement.

When Does a Nap Become Too Long?

The study found that naps lasting longer than an hour and 26 minutes – about 35 minutes past the “perfect” length – enter what researchers call the “danger zone.” At this point, you might feel groggy and disoriented instead of refreshed. And if you’re still sleeping after an extra hour and 44 minutes? That’s no longer a nap – you’ve drifted into a full sleep session.

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But even the ideal 51-minute nap might be too long for most people. Bach warns, “I always tell people that if they nap too long, they risk entering deep sleep, which makes waking up harder. A quick 20-minute nap is perfect for a recharge without the dreaded sleep inertia.”

The Great Debate: TV vs. Silence

While sleep experts often recommend quiet, dark rooms for napping, many Americans have different ideas. The study found that 44% of people like having some background noise during their naps – similar to the 50% who prefer noise while sleeping at night. Nearly half of these nappers (47%) fall asleep with the TV on, while only 7% use a white noise machine.

Bach suggests a middle ground: “I always recommend napping in a quiet, dark and cool space. If total silence isn’t an option, using white noise or soft music can help.”

When it comes to where people nap, there’s another split between expert advice and real-world habits. While 53% follow the traditional route and nap in bed, 38% prefer catching their midday rest on the couch. As Bach notes, “Napping on the couch can work, but a bed with good support is usually better.”

Are Nappers More Successful?

Here’s where the research gets interesting: people who regularly take naps might have better social lives. The study found that 48% of self-described “nappers” report having a “thriving” social life, compared to 34% of non-nappers. The pattern continues in their love lives too, with 50% of nappers reporting satisfaction versus 39% of non-nappers.

While both groups were equally likely to be happy (74% of nappers versus 73% of non-nappers), nappers had a slight edge in feeling successful – 39% compared to 32% of non-nappers. They’re also more likely to care about making sustainable choices, with 74% of nappers considering environmental impact in their decisions versus 68% of non-nappers.

Getting the Timing Right

The study’s finding that 1:42 p.m. is the perfect nap time isn’t just a random number – it fits right into expert recommendations. “I think one of the biggest mistakes people make is napping too late,” Bach explains. “If you nap in the late afternoon or evening, it can mess with your nighttime sleep. Ideally, napping before 3 p.m. keeps your sleep schedule on track.”

The benefits of a well-timed nap are clear: 55% of people in the study said they felt more productive right after waking up from a nap. However, there’s a concerning trend – the Americans surveyed only felt well-rested for about half of an average week, suggesting that many might be using naps to make up for poor nighttime sleep.