Table of ContentsView AllTable of ContentsDurationBenefitsAre They for You?How to Take One
Table of ContentsView All
View All
Table of Contents
Duration
Benefits
Are They for You?
How to Take One
Power naps are short naps that last 30 minutes or less. Napping has many benefits, such as improved performance at work, better brain function, and mood benefits.However, not all naps are created equally.
A power nap differs from a regular nap in that you do not complete an entire sleep cycle with a power nap vs. a longer nap. With a power nap, you are less likely to experience sleep issues at night.
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How Long Is a Power Nap?
Power naps are short—between 10 and 30 minutes. Research shows that the ideal length for a power nap is 26 minutes. This duration decreases the risk of drawbacks such as post-nap drowsiness and increases benefits such as alertness and productivity.
Short naps give you enough rest to increase energy and brain function but not enough time to complete a fullsleep cycle. While a 30-minute power nap won’t make up for a lot ofsleep debt(the amount of sleep lost from poor sleep), it is less likely to interfere with your ability to fall asleep and get quality sleep at night.
Health Benefits of Power Naps
There are many reasons to try power napping, as it’s associated with variousbenefits, including:
Are Power Naps Right for You?
Despite their positives, power naps are not suitable for everyone. Research shows thatnappingcan decrease sleep quality at night. If any of the following apply to you, power naps might not be the answer to yourfatigue:
Determining an ideal sleep schedule is different for everyone. If you struggle with sleep, consider talking to a healthcare provider. Asleep specialistor psychologist will ask about your lifestyle, day-to-day responsibilities, and overall health to determine if power naps could benefit you or if something more serious is contributing to your sleep challenges.
How to Take a Power Nap
Learning to power nap can take practice, especially if you don’t typically nap during the day.
Steps to power napping include:
Set an Alarm
Experts recommendsetting an alarmfor 15 or 30 minutes when taking a power nap to prevent long naps and train the body and mind for shorter naps during the day.
Before you set an alarm, consider how long it typically takes you to fall asleep and add that amount of time to your target nap duration. For example, if it typically takes 10 minutes to relax and fall asleep, add 10 extra minutes to your alarm so your nap does not end too soon after you fall asleep.
Nap Early
Midday naps are best for optimizing benefits such asexecutive function(e.g., attention, focus, memory, etc.) without interfering with nightly sleep.
Napping too close to bedtime—even taking short power naps—can be refreshing enough to make it more difficult to fall asleep at night. It is OK to take power naps in the morning if you’re tired, but most people are not ready to fall asleep until midday or early afternoon.
“Early” naps may mean something different to people with alternate sleep schedules, such as those working thenight shift. However, the same idea applies: Taking power naps earlier and not too close to the primary stretch of sleep is important.
Create a Calm Sleep Environment
Preparing the environmentfor sleep is crucial, especially when creating a new power napping routine. Having a routine cues your brain that it is time to nap, making it easier to fall asleep quickly.
Summary
Power naps are between 10 and 30 minutes, taken during the day, for a boost of energy. They can help improve performance, mood, and safety, among other things. Since they are too short to complete a full sleep cycle, power naps are less likely than longer naps to interfere with nighttime sleep.
It is best to nap midday and not too close to bedtime. Power naps are not for everyone and do not cure sleep disorders. Contact a healthcare provider if you suspect a sleep disorder.
6 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Centers for Disease Control and Prevention.Napping, and important fatigue countermeasure.Autumn M, Monica H, Jitendra M, Bharat M.The perfect nap.J. Adv. Manag. 2016;9(4):1.Sleep Foundation.Power naps.Jang KH, Lee JH, Kim SJ, Kwon HJ.Characteristics of napping in community-dwelling insomnia patients.Sleep Med. 2018;45:49-54. doi:10.1016/j.sleep.2017.12.018Lastella M, Halson SL, Vitale JA, Memon AR, Vincent GE.To nap or not to nap? A systematic review evaluating napping behavior in athletes and the impact on various measures of athletic performance.Nature and Science of Sleep, 2021;13, 841–862. doi:10.2147/NSS.S315556Mantua J, Spencer RM.Exploring the nap paradox: are mid-day sleep bouts a friend or foe?Sleep Med.2017;37, 88-97. doi:10.1016/j.sleep.2017.01.019
6 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Centers for Disease Control and Prevention.Napping, and important fatigue countermeasure.Autumn M, Monica H, Jitendra M, Bharat M.The perfect nap.J. Adv. Manag. 2016;9(4):1.Sleep Foundation.Power naps.Jang KH, Lee JH, Kim SJ, Kwon HJ.Characteristics of napping in community-dwelling insomnia patients.Sleep Med. 2018;45:49-54. doi:10.1016/j.sleep.2017.12.018Lastella M, Halson SL, Vitale JA, Memon AR, Vincent GE.To nap or not to nap? A systematic review evaluating napping behavior in athletes and the impact on various measures of athletic performance.Nature and Science of Sleep, 2021;13, 841–862. doi:10.2147/NSS.S315556Mantua J, Spencer RM.Exploring the nap paradox: are mid-day sleep bouts a friend or foe?Sleep Med.2017;37, 88-97. doi:10.1016/j.sleep.2017.01.019
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
Centers for Disease Control and Prevention.Napping, and important fatigue countermeasure.Autumn M, Monica H, Jitendra M, Bharat M.The perfect nap.J. Adv. Manag. 2016;9(4):1.Sleep Foundation.Power naps.Jang KH, Lee JH, Kim SJ, Kwon HJ.Characteristics of napping in community-dwelling insomnia patients.Sleep Med. 2018;45:49-54. doi:10.1016/j.sleep.2017.12.018Lastella M, Halson SL, Vitale JA, Memon AR, Vincent GE.To nap or not to nap? A systematic review evaluating napping behavior in athletes and the impact on various measures of athletic performance.Nature and Science of Sleep, 2021;13, 841–862. doi:10.2147/NSS.S315556Mantua J, Spencer RM.Exploring the nap paradox: are mid-day sleep bouts a friend or foe?Sleep Med.2017;37, 88-97. doi:10.1016/j.sleep.2017.01.019
Centers for Disease Control and Prevention.Napping, and important fatigue countermeasure.
Autumn M, Monica H, Jitendra M, Bharat M.The perfect nap.J. Adv. Manag. 2016;9(4):1.
Sleep Foundation.Power naps.
Jang KH, Lee JH, Kim SJ, Kwon HJ.Characteristics of napping in community-dwelling insomnia patients.Sleep Med. 2018;45:49-54. doi:10.1016/j.sleep.2017.12.018
Lastella M, Halson SL, Vitale JA, Memon AR, Vincent GE.To nap or not to nap? A systematic review evaluating napping behavior in athletes and the impact on various measures of athletic performance.Nature and Science of Sleep, 2021;13, 841–862. doi:10.2147/NSS.S315556
Mantua J, Spencer RM.Exploring the nap paradox: are mid-day sleep bouts a friend or foe?Sleep Med.2017;37, 88-97. doi:10.1016/j.sleep.2017.01.019
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