Power Naps: The Science
When and how long to nap for the biggest benefit.
Short is best
A 10 to 20 minute nap improves alertness and mood without deep sleep. Longer naps of 30 to 60 minutes can cause grogginess.
Timing
Early to mid-afternoon fits the natural dip in alertness. Napping late can delay night sleep.
Who should be careful
People with insomnia may do better without naps. Needing long daytime sleep regularly can signal a sleep disorder.
Try it: Nap Planner
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Best start time2:00 PM
Latest start2:40 PM
Awake day16 h
Short naps boost alertness without grogginess. Finish napping at least 8 hours before bedtime to protect night sleep.
Educational content only. This article does not replace advice from a qualified health professional. Medical disclaimer.