College students like to nap.  When naps are too long, or too late in the day, it really messes up your overall sleep. A well-planned nap can enhance your academic performance and overall wellness. Here are some helpful guidelines.


  • Naps aren't a replacement for nighttime sleep.
  • Give yourself permission to nap; it's not weak or lazy.
  • The best time to nap is between 1 pm and 3 pm.
  • Don't nap for more than two hours. 
  • Don't nap within five hours of your usual bedtime.
  • Choose a quiet space where you feel safe and won't be interrupted; not in class.
  • Set an alarm so you can stay on schedule with your nap and the rest of your day.
    • If you use the alarm on your phone, don't forget to set it to "do not disturb."


90-minute Super Nap

Get through an entire sleep cycle with benefits for cognitive functioning and memory.

20-minute Power Nap

Get through Stage 1 and Stage 2 of the sleep cycle to feel more alert and rested. If you wake up feeling groggy, try going back to sleep for another 20 minutes.

10-20 minute Rest

Even a small period of time spent resting with your eyes closed can help you relax.

Weekly Plan

  • Three days during the school week, take a 20-minute Power Nap.
  • One day during the weekend, take a 90-minute Super Nap.
  • Schedule your naps into your calendar with all your other obligations and things to do.


This weekly napping program offers guided relaxation techniques, a 20-minute Powe Nap, and light stretching. Aromatherapy will be used throughout the program to help facilitate sleep and rejuvenation. Leave feeling energized and ready to continue your day. This event is free and open to the UNH community.


Discover sleep information, apps and playlists for white noise, and more on our sleep page.