Does taking a nap help or worsen nighttime sleep?

Reviewed by Yoshinori Abe, MD

Internal Medicine

Can Naps Affect Nighttime Sleep?

Yes, naps can affect nighttime sleep, but the impact depends on several key factors:

Nap length: Short naps (10–20 minutes) typically don't interfere with nighttime sleep, while longer naps (over 30 minutes) may reduce sleep drive.
Timing: Napping late in the afternoon or evening is more likely to disrupt nighttime sleep.
Individual differences: Some people are more sensitive to napping's effects than others, based on age, sleep needs, and overall sleep quality.

If you're struggling with sleep issues, fatigue, or unexplained tiredness, it's important to understand the root cause. Sleep disruptions can stem from many underlying factors—from stress and lifestyle to medical conditions that deserve attention. Take a free, instant, online symptom check to get personalized insights about your symptoms and clear guidance on what steps to take next.

Reviewed for medical accuracy: 07/20/2026

Important Next Steps

Learn if naps affect your nighttime sleep Discover why you feel tired after napping Find out if poor sleep needs care See OTC options for daytime sleepiness Find a doctor for sleep concerns Understand home remedies for better sleep Explore likely causes of your sleep issues

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Explanation

Napping during the day can have different effects on nighttime sleep. Reference 1 suggests that napping might influence the quality of nighttime sleep for healthy young adults, but the exact effects can vary. Reference 2 highlights that napping is common and its impact on sleep can depend on how long and when you nap. Reference 3 indicates that short naps, like 25 minutes, may be less likely to disturb nighttime sleep compared to longer naps, such as 90 minutes.

Key Points

Short Naps (25 minutes): These are generally less likely to interfere with nighttime sleep.
Long Naps (90 minutes): These could potentially disrupt your sleep at night.
Individual Differences: Everyone is different, so the effect of napping can vary from person to person.

In summary, while naps can be refreshing, they might also affect how well you sleep at night. If you have trouble sleeping at night or are experiencing persistent sleep issues, consider taking a free symptom checker test to better understand what might be affecting your rest, and adjust the length and timing of your naps accordingly.

(References)

Mograss M, Abi-Jaoude J, Frimpong E, Chalati D, Moretto U, Tarelli L, et al. (2022). The effects of napping on night-time sleep in healthy young .... Journal of sleep research, 35253300.
Pilcher JJ, Michalowski KR, & Carrigan RD. (2001). The prevalence of daytime napping and its relationship to .... Behavioral medicine (Washington, D.C.), 11763827.
Boukhris O, Suppiah H, & Driller M. (2025). The Influence of 25- and 90-Min Afternoon Nap .... Journal of sleep research, 40537913.

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