How to Master the Power Nap

A well-timed nap can work wonders, but not if they’re too long or at the wrong time of day. The staff of Harvard Men’s Health Watch describes how to master the power nap.

If you need a quick pick-me-up during the day, a power nap can be just the thing to help restore mental clarity and fight off fatigue. Power naps can help boost productivity and improve your overall well-being, especially when you take them at the right time and for the right duration.

What is a power nap?

A power nap lasts anywhere from 10 to 30 minutes. Even though you’re only resting for a short period of time, the shut-eye can effectively increase your level of alertness and focus.

How? Power naps allow your body and mind to rest without entering deeper stages of sleep. Once you enter deep sleep – typically about 30 minutes after you’ve drifted off – you are likely to experience “sleep inertia” upon waking. Sleep inertia is the drowsy feeling you may get when you wake up, in which you feel temporarily disorientated and are slower to react. It can take your body 30 to 60 minutes to recover from sleep inertia.

Tips to promote nighttime sleep, too

• Keep a consistent schedule
• Exercise daily
• Keep your room dark and cool
• Take a social media break
• Limit your caffeine intake.

Power nap perks

Naps offer several health benefits that can improve your quality of life. Studies show that they can enhance mood, reduce fatigue, and improve alertness.

Power naps may support work performance as well. Researchers at NASA found that pilots who napped 20 to 30 minutes were more alert and more proficient at their jobs than pilots who didn’t nap.

Suggestions to help you master the power nap

How long should a power nap last?

Keep your power nap short – about 30 minutes or less. Longer naps might cause sleep inertia when you wake or even interfere with nighttime sleep.

A shorter nap can also help you bypass some health risks associated with longer naps. For example, a 2023 study found that adults who napped longer than 30 minutes were more likely to experience higher blood pressure and blood sugar levels than people who did not nap. Short nappers did not share this increased risk.

Set an alarm to ensure your nap doesn’t exceed the 30-minute mark.

Try these tips for a restorative power nap

The following tips can help you get the biggest boost out of your power nap.

• Time it right. Aim to nap in the early afternoon, ideally between 1 p.m. and 3 p.m., when your body naturally experiences a dip in energy. Napping too late in the day can interfere with nighttime sleep. That said, the ideal time to nap varies by individual. Some people may benefit from earlier naps depending on what time they wake up and go to sleep.
• Keep it short. Set an alarm to wake you after 20 to 30 minutes. A short nap will leave you refreshed rather than groggy.
• Create a cozy environment. Find a quiet, dark, and comfortable space where you won’t be interrupted. If you’re in a bright or noisy area, consider using an eye mask or earplugs to help you fall asleep faster.
• Listen to your body. If you frequently feel the need for a nap, it may be a sign of inadequate nighttime sleep. While a power nap can help boost energy in the short term, make sure you’re prioritizing a good night’s rest as well. Frequent daytime drowsiness can also be a sign of sleep apnea, a common disorder that causes people to stop breathing for short periods during sleep. Talk to your doctor if you are regularly sleepy during the day or if you’re a loud snorer.

Finally, napping is not for everyone. Some people may not feel refreshed even after a short nap. In that case, the best approach may be to avoid napping and focus on getting a good night’s sleep.

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Reviewed by Sogol Javaheri, MD, MPH, editorial advisory board member, Harvard Health Publishing.

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