Paul Saladino· MD
If you're napping more than 60 minutes, you can get into deep slow wave sleep, which is going to create sleep inertia and make you feel groggy when you're coming out of a nap.
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We can't find evidence that holds up here. Proponents are reasoning from mechanism or analogy rather than direct human data, and the most credible skeptics raise objections we can't dismiss.
If you're napping more than 60 minutes, you can get into deep slow wave sleep, which is going to create sleep inertia and make you feel groggy when you're coming out of a nap.
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a 20 minute nap seems to be the limit Beyond which it can increase sleep inertia you can wake up feeling groggy have trouble waking up