How Long Should a Power Nap Be?

What Is a Power Nap?

A power nap is a short daytime sleep designed to increase alertness and energy without entering deep sleep. Unlike long naps, power naps help you wake up refreshed rather than groggy.

Most experts recommend keeping power naps short so your body stays in the lighter stages of sleep. This allows your brain to recharge without disrupting your nighttime sleep.

How Long Is a Power Nap?

The ideal power nap length is typically 10 to 30 minutes. This range provides the best balance between rest and alertness.

Short naps prevent you from entering deep sleep, which is the main cause of post-nap grogginess, also known as sleep inertia.

Best Power Nap Length by Goal

What Happens If You Nap Too Long?

Napping longer than 30 minutes often leads to entering deep sleep. Waking up during this stage can cause heaviness, confusion, and low energy.

Longer naps can also interfere with nighttime sleep, especially if taken late in the day.

Power Nap vs 90-Minute Sleep Cycle

A power nap focuses on short rest, while a 90-minute sleep cycle includes light sleep, deep sleep, and REM sleep.

If you want a full cycle nap, timing is critical. You can plan it using a sleep cycle calculator to avoid waking up mid-cycle.

Calculate Your Ideal Nap Time

The best nap time depends on when you plan to wake up. Our nap calculator helps you find the perfect nap duration and wake-up time instantly.

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