The Benefits of a Power Nap and How to Take the Perfect Nap – According to Science

Taking a power nap has many benefits for your brain, heart, stress levels, and mood. A short nap of 10 or 20 minutes in the middle of the day can do wonders for your productivity, alertness, and memory. A power nap will leave you feeling refreshed and increase your energy levels.

Far from being a sign of laziness, the most productive workers use short naps to increase their effectiveness. In fact, more and more companies allow for a midday nap because it can enhance cognitive function. So, if you feel like taking a short snooze in the afternoon, then it’s good to know that you can benefit from a 30-minute power nap.

In this article, you will find out why napping is good for you. You will also learn how long a power nap should be.

What is a Power Nap?

A power nap is a short sleep in the daytime, usually lasting between 10 and 30 minutes. Many people prefer taking a nap in the early afternoon when they naturally feel drowsy or sleepy.

Researchers from Harvard Medical School say that an afternoon nap can help deal with the body’s natural wake and sleep cycle (circadian cycle). Your body experiences a drop in wakefulness in the afternoon, and a nap is perfect to restore alertness. (1)

Scientists also say that a power nap can benefit people who don’t get enough sleep at night. Your afternoon nap can be a good way to “catch up” on lost sleep and restore alertness. In fact, the American Psychological Association says that an afternoon nap is as effective as caffeine in boosting midday alertness. (2)

What is the Perfect Nap Length?

Many studies have tried to establish the perfect nap length. The Journal of Sleep Research reported that short nap length of 10 minutes can give instant benefits. Longer naps lasting 30 minutes also had many benefits that were felt later in the day. Some studies have shown that a 5-minute nap doesn’t have any cognitive benefits. However, napping for 10, 20, or 30 minutes all helped to improve alertness. (3)

Some studies show that a 10-minute nap is the most effective length of time to nap for. (3)