How much nap time do i need ?

Best nap time

Before we dive into the nitty-gritty details, let's talk about the golden rule: the best time to nap is typically between 1pm and 3pm. This timeframe aligns with your body's natural dip in energy levels, making it ideal for a quick recharge.

Age group (Age range)

Total night sleep time

Recommended nap time

Short sleep (2-4 hours)

Full night's sleep

Student

Athlete

Busy professional

New parent

Night shift worker

Infant (0-1 year)

14-17 hours

3-5 naps,

30 mins each

3-5 naps,

1-2 hours each

3-5 naps,

30 mins each

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Toddler (1-3 years)

10-14 hours

1-2 naps,

1-2 hrs each

1-2 naps,

1-2 hours each

1-2 naps,

1-2 hours each

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-

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Child (3-12 years)

9-12 hours

1 nap,

1-2 hours

1 nap,

1-2 hours

1 nap, 1-2 hours

2 naps,

1-2 hours each

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-

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Adolescent (12-18 years)

8-10 hours

1 nap,

30 mins - 1 hour

1 nap,

1 hour

1 nap,

30 mins - 1 hour

2 naps,

 30 mins - 1 hour each

1 nap,

20-30 mins

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Adult (18-64 years)

7-9 hours

1 nap,

20-30 mins

1 nap,

30 mins

1 nap,

20 mins

1 nap,

1-2 hours

1 nap,

20-30 mins

1 nap,

20-30 mins

1 nap,

20-30 mins

1 nap,

20-30 mins

Senior (65+ years)

7-8 hours

1 nap,

10-30 mins

1 nap,

20 mins

1 nap,

10-20 mins

1 nap,

20-30 mins

1 nap,

20-30 mins

1 nap,

20-30 mins

1 nap,

20-30 mins

1 nap,

20-30 mins