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The Benefits of Power Naps
5 benefits of power naps and how to make them work for you
Supercharge your energy with the benefits of power naps according to research.
Napping is a risky game. While it’s a quick way to boost your energy, if done wrong, you can wake up feeling worse than before. To reap the science-backed benefits of power naps, learn how to optimize your mid-day slumber.
Research has found that a short midday nap can:
If a lack of energy is making you move at a snail’s pace, a short energy-boosting nap may be a better use of your time.
In this study, a 20 min nap was found to improve the mood and self-confidence of participants. If you’re grumpy when you’re tired, a nap could do the trick.
A well-planned nap can improve your alertness and attention, which can be useful before tasks that require focus, like driving.
A 90-minute nap, completing one full sleep cycle, has been found to improve learning and memory. A study sleep break might be worth it!
There’s some suggestion that we hit a creative sweet spot as we drift off to sleep, which might make a short nap optimal when you’re sitting on a problem or idea and need a creative solution.
Everyone has different energy levels, sleep schedules, and time available, so the optimum nap length varies from person to person. It’s generally thought that a short 10-20-minute nap is best for most people; however, there are benefits and drawbacks to different nap lengths. Consider what you need from your nap and your individual circumstances to work out how to make a power nap work for you.
Benefits:
Benefits:
Benefits:
With a little planning, you can optimize the health benefits of power naps and reduce the grogginess you feel once you wake up:
Research suggests that there are benefits of power naps that make them a useful energy-boosting tool you can turn to when you’re struggling to shift the brain fog or boost your mood.
That said, they’re not going to save you from a chronic lack of sleep. A good-quality night’s rest is essential for your physical and mental health. If you’re struggling to sleep, try our Sleep Better blend for simple bedtime rituals, and check out our sleep articles for more advice.
Supercharge your energy with the benefits of power naps according to research.
Napping is a risky game. While it’s a quick way to boost your energy, if done wrong, you can wake up feeling worse than before. To reap the science-backed benefits of power naps, learn how to optimize your mid-day slumber.
The health benefits of power naps
Research has found that a short midday nap can:
- Boost energy
If a lack of energy is making you move at a snail’s pace, a short energy-boosting nap may be a better use of your time.
- Improve mood
In this study, a 20 min nap was found to improve the mood and self-confidence of participants. If you’re grumpy when you’re tired, a nap could do the trick.
- Increase alertness
A well-planned nap can improve your alertness and attention, which can be useful before tasks that require focus, like driving.
- Consolidate memory
A 90-minute nap, completing one full sleep cycle, has been found to improve learning and memory. A study sleep break might be worth it!
- Inspire creativity
There’s some suggestion that we hit a creative sweet spot as we drift off to sleep, which might make a short nap optimal when you’re sitting on a problem or idea and need a creative solution.
How long should I nap for?
Everyone has different energy levels, sleep schedules, and time available, so the optimum nap length varies from person to person. It’s generally thought that a short 10-20-minute nap is best for most people; however, there are benefits and drawbacks to different nap lengths. Consider what you need from your nap and your individual circumstances to work out how to make a power nap work for you.
20-minute power nap
Benefits:
- Generally considered the optimum nap length
- A quick energy boost
- Improves mood and alertness
- Wears of quickly
- Cannot make up for a lack of sleep
40-minute shut-eye
Benefits:
- Boosts complex thinking
- Consolidates memory and thinking
- Can lead to grogginess due to waking in deep sleep
Benefits:
- A more restorative nap
- May complete one full sleep cycle
- Supports complex thinking skills
- Unlikely to wake during deep sleep, so less grogginess
- Can interfere with your circadian rhythm and nighttime sleep
More napping tips
With a little planning, you can optimize the health benefits of power naps and reduce the grogginess you feel once you wake up:
- Set a timer for the length of your nap.
- Account for how long it will take you to fall asleep.
- Schedule a 20-minute buffer for after you wake before you resume important tasks.
- Don’t nap too late in the day.
- Create a dark and quiet sleep environment
- Use our Sleep Better Pillow Mist or Pulse Point Roller Ball for added relaxation
Final Thoughts: Are power naps effective?
Research suggests that there are benefits of power naps that make them a useful energy-boosting tool you can turn to when you’re struggling to shift the brain fog or boost your mood.
That said, they’re not going to save you from a chronic lack of sleep. A good-quality night’s rest is essential for your physical and mental health. If you’re struggling to sleep, try our Sleep Better blend for simple bedtime rituals, and check out our sleep articles for more advice.
