A short daytime nap can boost energy and improve focus, but sleeping for more than 30 minutes may have the opposite effect, experts say. According to sleep specialists, the brain enters deeper sleep after about half an hour, making it harder to wake up. This can trigger “sleep inertia”—a groggy, sluggish feeling that reduces alertness and concentration for minutes or even an hour. Longer naps may also interfere with nighttime sleep by reducing your natural sleep drive. For the best results, experts recommend limiting naps to 10–20 minutes, allowing you to wake up refreshed without disrupting your regular sleep schedule.
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