Power Nap (2024)

FAQs

How long is a power nap? ›

But in general, the term refers to short naps ranging from about 10 to 30 minutes. A power nap that lasts 20 to 30 minutes is usually ideal. It's long enough to give you all the benefits of sleep without leaving you feeling groggy when you wake up.

Research shows that 10- to 30-minute power naps are refreshing and can make a person feel more awake. In particular, napping for less than 20 minutes. View Source improves alertness and functioning right away with little or no grogginess after waking up.

Power naps are short naps, usually 15-20 minutes, that can boost your energy and alertness. They are an effective way to recharge during the day. Best time to power nap is between 1-3 pm when we naturally experience a dip in alertness. Earlier is fine, but napping later can disrupt nighttime sleep.

“You'll probably want to nap for less than an hour,” Dr. Foldvary-Schaefer says. “If you can power nap for 15 or 20 minutes, all the better.” While keeping naps short is important, so is making sure you take them early enough in the day.

What is The 30-90 Rule? The 30-90 rule is a guideline for taking a good nap without feeling groggy afterward. It states that naps should last 30 minutes or less — OR be at least 90 minutes long, in order to improve physical health and cognitive performance.

Is a Two-Hour Nap Too Long? A 2-hour nap may make you feel groggy after you wake up and you might have trouble falling asleep at night. Aim for napping up to 90 minutes, 120-minutes if necessary. Napping every day for 2 hours could be a sign of sleep deprivation and should be discussed with a doctor.

Napping every day can be a normal and beneficial part of a healthy lifestyle. It's important to listen to your body's signals for rest. By ensuring that your naps complement a good night's sleep and fit within a balanced lifestyle, you can maximize their benefits.

While occasional bed rest can be a form of self-care, staying in bed excessively may indicate underlying mental health conditions such as depression or phobias. You should assess how staying in bed makes you feel in the short- and long-term.

Ideally, you should try to get more than 90 minutes of sleep. Sleeping between 90 and 110 minutes gives your body time to complete one full sleep cycle and can minimize grogginess when you wake. But any sleep is better than not at all — even if it's a 20-minute nap. For more sleep support, check out our sleep shop.

What is the 2 hour nap rule? ›

Limiting naps to 2 hours long also offers more time during the day for tummy time as well as getting outside and exposing your baby to natural light, which is key for helping your baby learn to distinguish day from night.

Sleeping beyond the minimum 90-minute cycle may mean you fall deeper into your sleep cycle and will find it much harder to wake up. The best answer to this question is that some sleep is always better than none. Trying to get in a power nap or achieving that full 90-minute cycle is better for you than no sleep at all.

A midday nap can enhance alertness, mood, memory, and reduce stress. Choose a comfortable, quiet spot and time your naps well to avoid grogginess. The ideal nap length, between 20 and 30 minutes, should help you wake up feeling refreshed without falling into deep sleep.

Experts note 20 minutes is likely the best power nap duration. Taking a 20-minute power nap can help you feel reenergized, but it helps you avoid deep sleep that makes you groggy when you wake up. Beyond feeling more alert, power naps can also help improve your thinking power and memory.

The same is true of regular napping for long periods. For example, 90-minute daily naps are tied to increased risks for stroke, and two-hour daily naps are associated with an increased risk for dementia.

"A power nap, between 15 and 45 minutes, can improve memory and reduce fatigue for the rest of the day," said Dr. Michael Grandner, director of the Sleep and Health Research Program at the University of Arizona in Tucson. "If you're otherwise well rested, that kind of nap can actually boost performance pretty well."

The Memory Nap (60 - 90 minutes)

But know that longer naps can trigger temporary grogginess called "sleep inertia" after waking up. They may not be the best choice if you need to be alert right after waking up! It's best not to go over 90 minutes or nap too close to bedtime, or you'll impact your nighttime rest.

How Long Is a Power Nap? Some experts say the power nap duration should be even shorter — 20 minutes max. But all agree it shouldn't exceed 30 minutes. That's because the body enters a deep sleep around that time, and waking up from a deep sleep can lead to grogginess, according to the Sleep Foundation.

Keep naps short.

Aim to nap for only 10 to 20 minutes. The longer you nap, the more likely you are to feel groggy afterward.