Ideal nap length and timing?

The ideal nap length according to Andrew Huberman is typically less than one complete ultradian cycle, specifically between 10 to 20 minutes or up to 90 minutes. Shorter naps (around 20 minutes) can help avoid grogginess, while a full 90-minute nap allows for a complete cycle of sleep, including both non-REM and REM stages 1 2.

In terms of timing, napping too late in the day should be avoided as it can disrupt the ability to fall and stay asleep at night. Optimally, if you choose to nap, it should not extend beyond the early to mid-afternoon hours to ensure it does not interfere with the night's sleep cycle 3 4.