Ever feel like you need a quick midday recharge? Science has pinpointed the ideal nap time—1:42 p.m. That’s the conclusion from a new nationwide study that explored how Americans nap, how long they snooze, and what makes some people better nappers than others.
The Sweet Spot for Napping
According to the study, conducted by Talker Research and commissioned by Avocado Green Mattress, the average nap lasts 51 minutes—meaning most nappers wake up at 2:33 p.m. But there’s a catch: nap too long, and you might wake up groggy instead of refreshed.
“As a psychologist, I see firsthand how sleep—especially naps—affects mood, focus, and overall well-being. Many people nap the wrong way and then wonder why they feel worse,” says Dr. Nick Bach, a psychologist featured in the study.
How Long Is Too Long?
If your nap stretches past an hour and 26 minutes, you may enter what researchers call the “danger zone”—where grogginess and disorientation kick in. And if you’re still out after an extra hour and 44 minutes? That’s not a nap anymore—that’s full-on sleep.
Even the so-called “perfect” 51-minute nap might be too much for some. Bach advises a quick 20-minute nap for a recharge without sleep inertia.
The Great Napping Debate: Silence or Background Noise?
While sleep experts recommend a quiet, dark space for napping, many Americans prefer a little background noise. The study found that 44% of people like some sound while they nap, with 47% of them falling asleep to TV, while just 7% use a white noise machine.
Bach suggests a balance: “A quiet, dark, and cool space is ideal. But if silence isn’t possible, white noise or soft music can help.”
Another hot topic is where people nap. While 53% opt for the comfort of a bed, 38% prefer the couch. “Couch naps can work,” Bach says, “but a supportive bed is usually better.”
Do Nappers Have an Edge in Life?
Beyond just feeling well-rested, the study found some surprising perks for nappers. Regular nappers are more likely to have thriving social lives (48% versus 34% of non-nappers) and feel satisfied in their romantic relationships (50% versus 39%).
Nappers also reported a slight edge in feeling successful—39% compared to 32% of non-nappers. They’re even more likely to make sustainable choices, with 74% considering environmental impact in their decisions versus 68% of non-nappers.
Timing Is Everything
The study’s conclusion that 1:42 p.m. is the best nap time isn’t random—it aligns with expert recommendations. “One of the biggest mistakes people make is napping too late,” Bach explains. “If you nap after 3 p.m., it can throw off your nighttime sleep.”
The benefits of a well-timed nap are clear: 55% of people in the study reported feeling more productive after waking up. However, there’s a concerning trend—on average, Americans only feel well-rested about half the week, suggesting that naps might be compensating for poor nighttime sleep.
About the Study
This research, commissioned by Avocado Green Mattress, surveyed 2,000 Americans online through Talker Research between January 23-27, 2025. The study examined napping habits, preferences, and their connection to overall well-being, ensuring a diverse sample of participants.
