Power Nap Benefits – Easy Tricks for Rebooting Your Brain and Body

What is A Power Nap?

Power naps are short daytime naps lasting anywhere from 10-30 minutes¹. They’re called called “power naps” because they’re meant to give you an energy boost if you’re feeling tired and sluggish.
People may take this type of nap if other methods to help them feel alert aren’t working. Power naps are short because they play into the natural sleep cycle, prompting the individual to remain in a lighter sleep and therefore, reduce their risk of waking up groggy.

How To Take A Power Nap

We mentioned above that power naps are short because of sleep cycles. These cycles are divided into four stages. Stages 1 and 2 are a light sleep, Stage 3 is a deep sleep, and Stage 4 is rapid eye movement (REM) sleep.
The difference between effective naps and ones that leave you groggy comes down to the sleep stage you wake up in. The perfect nap stays in the first two stages. If you wake up disoriented, though, you likely slept so long that you entered into a deep sleep or REM sleep.
Learn More: Different Types of Naps
We’ll walk you through helpful tips to take a successful power nap.

• Keep it short: To take a power nap and not feel groggy, you’ll want to keep it short. According to the Mayo Clinic, 10-20 minutes² should be a good range to wake up refreshed.
• Nap early: You should also avoid taking a nap after 3:00 p.m.² because this could interfere with your sleep schedule later that night, which would create a problematic cycle.
• Find a dark, cool, and quiet environment: If you can, try to find a room that’s dark, cool, and quiet³ for napping. These factors will signal your body’s circadian rhythm that it is time for sleep, making it easier for you to doze off quickly.
• Set an alarm: Before you lie down to sleep, be sure to set an alarm so that you avoid oversleeping. As mentioned, the ideal time frame is 10-20 minutes, so set your alarm clock accordingly.

Add Coffee To Your Power Nap

Another way to get the most out of your power naps is to add coffee. Though it seems counterproductive, sipping a cup of coffee before your afternoon snooze could help you wake up more energized.
When you drink a caffeinated beverage, it usually takes about 15 minutes⁴ before you start feeling the effects. This means that by the time you wake up from a brief nap, the caffeine will start kicking in, allowing you to feel more alert.
Want more tips on coffee naps? How to Take a Coffee (Power) Nap

Are Naps Good For You?

Yes, naps can be good for you. Power napping can be an effective way to wake up and refresh your mind when you’re feeling tired and sluggish. These naps can also have important health benefits⁵, such as improving learning and memory, preventing stress, boosting mood and creativity, helping jump-start productivity and alertness, and lowering your risk for heart disease.

The Benefits of A Power Nap

• Better Learning and Memory: A quick nap can improve your ability to learn and memorize new skills and information. This is important for people of all ages, including adults and students.
• Prevents Stress: If you’re trying to manage your stress levels, a nap is a helpful fix. Stress can harm your physical and emotional health, which means that finding ways to manage it is vital.
• Boosts Mood and Creativity: Naps can boost your mood and creativity. This can help improve your relationships with family and friends, while also helping you come up with unique ideas in work and school.
• Jump Starts Productivity and Alertness: If you’re struggling to stay focused at work or in school, a nap could help you get back on track. Power naps can allow you to be more productive and alert, which can improve your performance.