The Power of a Power Nap
Ten to thirty minutes of light sleep can reset your alertness, mood, and focus, without the grogginess of a longer nap.
The Idea
A power nap is a short rest of 10 to 30 minutes that recharges you in the middle of a busy day.
It works because a brief nap lets your brain cycle through only the first two stages of light, non-REM sleep. You get the restorative lift without sinking into deep sleep, which is what leaves you groggy when you wake.
Keep it short and you get the recharge of sleep without the grogginess of waking up mid-cycle.
What a Short Nap Gives You
Sharper alertness
A brief nap quickly restores focus and makes the rest of the day more productive.
Better memory
Naps help consolidate and recall information you've taken in.
Improved mood
A short rest lifts your mood and eases stress and anxiety.
Less fatigue
Napping offsets sleep deprivation and tops up your energy.
How to Nap Well
Time it rightAim for early afternoon, roughly 1 to 3 p.m., when energy naturally dips.
Keep it shortHold it to 10 to 30 minutes to avoid the grogginess of deeper sleep.
Go quietFind a comfortable space with as few distractions as possible.
Block light and noiseA sleep mask and earplugs help you fall asleep fast.
Set an alarmProtect against oversleeping and disrupting your night.
Atomic Ideas From This Page
A power nap is 10 to 30 minutes, no more.The short duration is the whole point of a power nap.
A short nap restores you without grogginess.Staying in the first stages of non-REM sleep gives the lift while avoiding the deep-sleep fog.
A power nap sharpens alertness and memory.A brief rest restores focus and helps lock in what you've recently learned.
A power nap lifts mood and cuts fatigue.A short rest eases stress and offsets sleep you've missed.
Early afternoon is the best window for a nap.Napping between 1 and 3 p.m. rides the body's natural energy dip.
Setting an alarm keeps a nap from harming your night.Capping the nap prevents it from disrupting nighttime sleep.
Twenty minutes now, a sharper afternoon after.