Power naps: benefits, length, & how to power nap like a pro
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
Power naps can boost energy and productivity but how long should they be? Learn the ideal power nap length, benefits, how to power nap, and what a coffee nap is.
If you find yourself feeling so drained by midday or mid-afternoon that you can barely keep your eyes open, your body is probably telling you it needs to take a rest.
Maybe you’ve been tempted to sneak in a quick nap to wake up reinvigorated but you’re worried about waking up groggy. Power naps can help. They’re like tiny escapes designed to reboot your brain and refresh your energy.
What is a power nap?
A power nap isn't just a brief pause — it's a science-backed approach to revitalizing your energy without getting too deep into a sleep cycle. The objective of a power nap is to prevent you from hitting that midday slump, enhancing your memory, mood, productivity, and mental clarity.
How long should a power nap be? The best power nap length
You might feel like you want to sleep for hours, but a power nap helps you gain the benefits of rest without waking up feeling groggy. That’s because it avoids the deep stage of sleep that happens at night. Instead, a power nap keeps you in the lighter sleep stages, giving you a quick boost and ensuring you wake up feeling refreshed.
But how short is too short, and when does a power nap become a full-blown sleep?
10–20 minute power nap
A quick nap can give a boost of alertness and energy. At this duration, you’re keeping sleep light, preventing that deeper REM (Rapid Eye Movement) sleep from taking hold, which often makes us feel groggy if we wake up in the middle of it.
30+ minute power nap
While you'll still reap some benefits, a half-hour nap means you might risk entering a deeper stage of sleep. If you sleep too long, you’re likely wake up feeling sleepy and disorientated.
What is a nap hangover?
If you’ve ever tried to take a short nap only to wake up hours later feeling groggy, you've experienced a nap hangover (aka sleep inertia). While it’s just a temporary feeling, sleeping too much during the day might affect your nighttime sleep.
The most important thing is to listen to your body. Some days, you may only need a quick 10-minute power nap, while a longer rest could benefit your mind and body at other times.
The benefits of a power nap
Power naps aren’t just on trend, there are some genuine, science-backed benefits to catching a few Zzz's during the day. By taking a (short) power nap, you’re taking care of your mind and body and setting yourself up for a more productive, happier day.
Feel refreshed: A short nap can leave you feeling rejuvenated, combatting that sluggish afternoon feeling.
Boost cognitive abilities: A power nap can sharpen your mind and enhance your decision-making, reasoning, and learning abilities.
Reduce fatigue: Sometimes, the night doesn't provide enough rest, especially after a late bedtime or a disturbed sleep. A power nap can help reduce daytime fatigue.
Improve your mood: Lack of sleep (known as sleep debt) can make you irritable or bad-tempered.
Enhance creativity: Surprisingly, naps can boost your creativity. Your mind can make subconscious connections while you sleep, and you often wake up with a fresh perspective or a solution to a problem.
Reduce stress: When life feels overwhelming, a power nap can reduce stress levels and regulate your nervous system.
Strengthen your immune system: Lack of sleep can suppress the immune system, making you more susceptible to illnesses. While a power nap won't replace a good night's sleep, it can help give your immune system a pick-me-up.
How to power nap like a pro
Power naps aren’t just about closing your eyes. There are a couple of extra things you can do to make the most out of these energy-boosting naps. See below for our power nap tips, and remember, the key to a great power nap is to keep it short, sweet, and comfy.
1. Find a relaxing space to power nap
Choose a quiet, disturbance-free location, if possible. This will allow your mind to relax quicker and dive into that refreshing nap without any annoying interruptions. If you’re at work, maybe there’s a quiet room or a comfy chair you can sneak off to.
💙 If you’re somewhere that’s noisy, consider using an ambient soundscape like White Noise to help mask sounds that might cause sleep disturbances.
2. Set the mood for your power nap with music
Listening to soft, calming music can help relax your mind and make falling asleep easier. If you struggle to drift off, try Calm’s collection of Sleep Music.
💙 There are many music options that are perfect for a power nap. If you’ve been feeling anxious try listening to our Bilateral Stimulation playlist. Or if you’re looking for a different vibe, try Chopin in The Rain.
3. Power nap in comfort
This might sound like a given, but comfort is key when it comes to power napping. Find a comfy chair, grab a cushion, or even lie down if you can. Wrap yourself in a cozy blanket or bundle up in a warm sweater — the more comfortable you are, the easier you’ll find it to drift off.
💙 If you’re feeling any anxiety, consider starting your nap with a short breath practice designed to help you relax. Breathe into Relaxation is one of our go-tos.
4. Keep it short by setting an alarm for your power nap
It’s called a power nap for a reason. You don’t want to end up in a deep sleep and wake up hours later feeling all groggy. Set a timer for around 20–30 minutes, allowing yourself a couple of minutes to fall asleep.
💙 Many of our Sleep Stories are the perfect length for a nap. Some of them will even wake you up gently when the nap is over. Press play on Afternoon Nap for a perfect short rest.
5. Power nap in the dark
If you can, try to nap in a darkened room or use an eye mask. This can help signal to your body that it’s time to rest and can help you fall asleep faster.
💙 Another way to signal to your body that it’s time to sleep is to try a breathing exercise, or sleep meditation like Soften Into Sleep.
What is a coffee nap?
A coffee nap might sound counterintuitive, but research has shown that combining a caffeine hit with a short sleep can bring great benefits. Essentially, you drink a cup of coffee and immediately take a 20-minute power nap. Since caffeine takes about 20 minutes to enter your bloodstream, you wake up just as its effects kick in. The result is a double punch of alertness from the combined nap and caffeine.
A coffee nap is ideal for those times when you need a rapid recharge, like when you have an important deadline. Just don’t try it too late in the day or the caffeine could have an impact on your night’s sleep.
Power naps FAQs
How long is a power nap?
A power nap typically lasts between 10 and 20 minutes. This duration can help you feel recharged and alert without plunging you into a deeper sleep, where you could wake feeling groggy.
What does a power nap do?
A power nap is a short sleep designed to refresh and recharge your body and mind. It can give you a boost of energy to enhance your mood and wellbeing, boost your productivity, ease fatigue, and improve mental clarity.
Why are 20-minute naps so effective?
A 20-minute nap strikes a balance between rest and alertness. It allows you to recharge but not snooze for long enough to fall into a deep sleep. When you nap for about 20 minutes, you stay in the lighter stages of non-rapid eye movement sleep, making it easier to wake up feeling refreshed without the grogginess that longer naps can cause.
Can a power nap be 45 minutes?
A nap of 45 minutes might mean you’re waking just as you're entering the deeper stages of sleep, leading to a disorientating feeling known as sleep inertia. However, if you limit your nap to around 30 minutes, you might gain some added benefits from a slightly longer rest. Listen to your body—if you find 45 minutes works for you, that's okay! Just notice how you feel upon waking in case you need to make changes.
What is the 30-90 nap rule?
The 30-90 nap rule suggests that beyond a 20-minute power nap, a 90-minute sleep might work instead. That’s because it’s the length of a whole sleep cycle. Completing a full cycle can prevent grogginess as you'll likely wake up during a lighter sleep phase. So, if you need more than just a quick recharge, a 90-minute nap might help you feel restored.
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