Power Naps: Surprising Health Benefits and How to Take Them

Power naps are short naps that last 30 minutes or less. Napping has many benefits, such as improved performance at work, better brain function, and mood benefits.1 However, not all naps are created equally.

A power nap differs from a regular nap in that you do not complete an entire sleep cycle with a power nap vs. a longer nap. With a power nap, you are less likely to experience sleep issues at night. Guido Mieth / Getty Images How Long Is a Power Nap?

Power naps are short—between 10 and 30 minutes. Research shows that the ideal length for a power nap is 26 minutes. This duration decreases the risk of drawbacks such as post-nap drowsiness and increases benefits such as alertness and productivity.2

Short naps give you enough rest to increase energy and brain function but not enough time to complete a full sleep cycle . While a 30-minute power nap won’t make up for a lot of sleep debt (the amount of sleep lost from poor sleep), it is less likely to interfere with your ability to fall asleep and get quality sleep at night. Health Benefits of Power Naps

There are many reasons to try power napping, as it’s associated with various benefits , including:3 Better memory function

Decreased fatigue

Decreased reaction time

Fewer accidents

Improved attention

Improved heart health

Improved mood

Increased alertness

Increased safety

Lower stress and anxiety levels

Optimized performance

Are Power Naps Right for You?

Despite their positives, power naps are not suitable for everyone. Research shows that napping can decrease sleep quality at night. If any of the following apply to you, power naps might not be the answer to your fatigue :4 Insomnia : Power naps may increase the severity of insomnia as it can make it more difficult to fall asleep at night or stay asleep in people with this problem.

Sleep apnea : Power naps are not a cure for sleep disorders such as sleep apnea . While they can help increase energy and performance, getting quality sleep and addressing the underlying condition is still important.

Determining an ideal sleep schedule is different for everyone. If you struggle with sleep, consider talking to a healthcare provider. A sleep specialist or psychologist will ask about your lifestyle, day-to-day responsibilities, and overall health to determine if power naps could benefit you or if something more serious is contributing to your sleep challenges. How to Take a Power Nap

Learning to power nap can take practice, especially if you don’t typically nap during the day.

Steps to power napping include:5

> Find a time for a short nap, such as a break at work.

Silence your phone notifications and ask others not to disturb you while you nap.

Lie down in a comfortable place.

Set an alarm for the amount of nap time plus the time it takes to fall asleep (for example, 26 minutes of power nap plus five minutes to fall asleep equals 31 minutes for the alarm).

Use earplugs or a sound machine to limit noise. Turn out the lights, close curtains or shades, and use an eye mask to block light. Do a pre-sleep relaxation exercise to reduce stress and calm your thoughts, and prepare for sleep. Stay consistent and nap at the same time each day. Set an Alarm Experts recommend setting an alarm for 15 or 30 minutes when taking a power nap to prevent long naps and train the body and mind for shorter naps during the day.1Before you set an alarm, consider how long it typically takes you to fall asleep and add that amount of time to your target nap duration. For example, if it typically takes 10 minutes to relax and fall asleep, add 10 extra minutes to your alarm so your nap does not end too soon after you fall asleep. Nap Early Midday naps are best for optimizing benefits such as executive function (e.g., attention, focus, memory, etc.) without interfering with nightly sleep.6Napping too close to bedtime—even taking short power naps—can be refreshing enough to make it more difficult to fall asleep at night. It is OK to take power naps in the morning if you’re tired, but most people are not ready to fall asleep until midday or early afternoon.”Early” naps may mean something different to people with alternate sleep schedules, such as those working the night shift . However, the same idea applies: Taking power naps earlier and not too close to the primary stretch of sleep is important. Create a Calm Sleep Environment Preparing the environment for sleep is crucial, especially when creating a new power napping routine. Having a routine cues your brain that it is time to nap, making it easier to fall asleep quickly.Since power naps typically take place during the day, using products such as earplugs and an eye mask can help eliminate outside distractions, make it easier to fall asleep and prevent being awakened by something other than your alarm.1 Summary Power naps are between 10 and 30 minutes, taken during the day, for a boost of energy. They can help improve performance, mood, and safety, among other things. Since they are too short to complete a full sleep cycle, power naps are less likely than longer naps to interfere with nighttime sleep.It is best to nap midday and not too close to bedtime. Power naps are not for everyone and do not cure sleep disorders. Contact a healthcare provider if you suspect a sleep disorder.

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