Do Power Naps Work? What You Need to Know

A woman wearing a sleep mask, taking a power nap in a nap pod at the office.

Written by: Gabrielle Talan

Gabrielle, a former insomniac turned sleep writer, brings over a decade of content expertise to her work. For the past 3 years, she's focused exclusively on sleep topics – a happy choice that helps give her the deep and restful sleep she craves.

Picture this: It's 2 p.m. and you've hit a wall when it comes to productivity, brain power and energy. There's a simple and effective solution to beating the dreaded afternoon slump, and it's called a power nap. This 20-minute snooze benefits everyone, from stressed professionals working nine-to-five, sleep-deprived students cramming for an exam, and even older adults who suffer from fragmented nighttime sleep.


Read this article to learn about how this type of nap works, its benefits, and how to take a power nap to reap all its excellent benefits.

Key Takeaways

  • Power naps boost alertness, brain power and mood. Unlike regular naps, they're intentionally brief (10 to 30 minutes) to prevent you from entering deeper sleep stages that may cause grogginess.

  • These short naps also lower stress and anxiety levels, as well as blood pressure.

  • Timing is crucial for the perfect power nap. The sweet spot is typically during your natural afternoon energy dip, in a sleep-conducive environment.

Table of Contents

What Is a Power Nap?

A power nap is a quick snooze that can recharge and reboot your body and mind. Unlike other types of naps that can make you feel sluggish, power naps give you a burst of energy and sharpen your focus. Typically, a power snooze lasts from 10 to 30 minutes, depending on what suits you best.


Power napping is a quick and easy way to boost mood, memory and focus. It's a brief rest period that can revitalize you in a few minutes. Trust us, it's worth giving a shot.


An effective power nap depends on several factors, including duration (10 to 30 minutes), environment (cool, dark and quiet is ideal) and the perfect time to take one (in the afternoon unless you're a shift worker). We'll discuss each of these at length later on.

What Is The Difference Between a Power Nap And a Regular Nap?

The differences between a power nap and a regular nap boil down to three factors: why you're napping, how long you plan to nap, and the outcome.


Power snoozes are strategic in the sense that you're taking them for a quick mental boost. Longer naps are more about catching up on sleep debt and recovery.


Power snoozes are also shorter than your average nap, lasting from 10 to 30 minutes. They're intentionally brief to prevent you from reaching deep sleep stages. Meanwhile, regular naps last anywhere from 60 to 90 minutes. These longer naps allow you to go through an entire sleep cycle.


Finally, taking a power nap leaves you feeling refreshed right after waking up. While it allows you to enter lighter sleep stages (NREM stages 1 to 2), the short duration prevents you from entering the deeper sleep phases. Meanwhile, a regular nap lets you drift into the deeper slow-wave and REM sleep phases, which may help you recover from sleep deprivation.

How Long Should a Power Nap Be?

Research shows that a power nap lasting between 10 and 30 minutes allows you to enter the lighter sleep phases without progressing to the deep sleep phases. It's the best nap length for an immediate boost in alertness, cognitive function and mood.


Sleeping for longer than 30 minutes and waking abruptly from deep sleep may cause sleep inertia, feeling groggy and disoriented upon awakening. To avoid this, it's best to keep your naps brief and focused.

Do Power Naps Really Work?

Yes, power naps work. They're a quick and effective solution to help you through the natural dip in your energy levels in the afternoon. When done and timed correctly, they can improve your memory and enhance learning and problem-solving abilities. They also lower your stress levels and help you stay alert when you need it most.


A 1995 study conducted by the NASA Ames Research Center found that a 26-minute power nap resulted in a 34% increase in alertness and a 54% increase in overall performance for pilots.(1)


Power naps don't necessarily have to happen in the afternoon. For example, shift workers can benefit from a power snooze in the evening, though a shorter duration is more effective. A study published in the National Library of Medicine found that a 10-minute power nap at night improved alertness and cognitive performance, whereas a 30-minute nap caused sleep inertia.(2)

The Benefits of Power Naps

Taking brief daytime naps can enhance your mental and physical performance. These snoozes are a good option for anyone looking to boost their efficiency and mood. Here are some of their health benefits:

They Make You More Alert.

Taking a power nap can make you feel more alert. It's an easy way to boost your mental clarity, whether you're forcing yourself to stay awake during the mid-afternoon or your night shift.


A power snooze makes you feel more alert by clearing adenosine levels. This neurotransmitter builds up during the day as your brain uses energy, making you less attentive and slowing your reaction time.

They Lower Stress and Anxiety Levels to Lift Your Mood.

Power snoozing also lowers stress and anxiety levels.


Cortisol (also known as the "stress hormone") levels increase when you're stressed. A power nap lowers these levels, helping your body ease away from fight-or-flight mode. Plus, power naps trigger the release of serotonin (the "feel-good hormone"), improving your overall mood.


Power napping also increases levels of GABA (gamma-aminobutyric acid), which is one of your body's natural weapons against anxiety.


Research published in the National Library of Medicine found that power naps are similar to meditation in that they reduce stress and anxiety, putting you in a better mental state.(3)

Your Cognitive Functions Get a Boost.

Power naps can boost your brain power. They allow your brain to consolidate memories, which is why you're able to solve problems that you couldn't figure out before napping. Plus, it enhances your ability to think out of the box, resulting in better creative ideation.


Short naps recharge your brain's batteries by allowing your prefrontal cortex to take a break. In case you didn't know, your prefrontal cortex is your brain's control center. It plays a significant role in your decision-making, planning, learning and problem-solving skills, not to mention emotional regulation.

It's Good for Your Heart Health.

If you have high blood pressure or want to prioritize your heart health, adding power naps to your daily routine is a good idea. They're also helpful when you have a high-stress job.


According to the American College of Cardiology, one study conducted on 212 adults found that taking a nap can lower your blood pressure.(4)


Earlier, we mentioned that napping for a brief period can lower cortisol levels. High levels of this stress hormone can lead to an inflammation of your blood vessels, increasing your risk of cardiovascular disease.

You’ll Feel More Energized.

Power snoozing is a game-changer for beating that midday energy crash. It can reduce fatigue by giving you an energy boost.


One reason this happens is that when you wake up, your body serves up dopamine and norepinephrine, and pulls back on releasing melatonin, the sleep hormone. Dopamine and norepinephrine kickstart motivation and your adrenaline, making you feel more energized.

How to Take a Great Power Nap

Want to maximize your power nap? Your nap environment, timing and duration are key. Here are a few tips to consider:

Napping Environment

  • Make sure that the room is at a comfortable temperature for sleeping, ideally between 60 and 67 degrees Fahrenheit.

  • Find a quiet place to power nap. If your surroundings are noisy, try earplugs or a white noise machine to mask intrusive sounds.

  • Turn off the lights. If that isn't possible, use a 100% light-blocking sleep mask to help you fall asleep faster and get the rest you need.

Timing and Duration

  • Aim to take your power nap when your body's energy levels dip.

  • Early afternoon naps are ideal if your work hours are typical (nine-to-five), right after having lunch (noon to 3 p.m.).

  • If you work the night shift, then a 10-minute power nap during your shift works best.

  • Don't snooze too close to bedtime. It may cause you to have a difficult time drifting off, resulting in poor sleep.

  • Limit your power nap to between 10 and 30 minutes to avoid entering the deeper stages of sleep and experiencing sleep inertia.

  • Set an alarm to avoid oversleeping.

  • Consider timing your snooze right after drinking a cup of joe. It's what is known as a coffee nap, and it'll give you an extra energy boost.

Conclusion: Do Power Naps Work?

A power nap is a game-changer for regaining depleted alertness and brain power when your energy levels dip.


It's worth incorporating into your daily routine for health benefits too, including lower stress and anxiety levels, and better heart health.


We'd love to hear your power nap success stories (and we suspect other readers do, too). Share away by leaving a comment below.

Frequently Asked Questions About Power Naps

Should I Take a Power Nap Every Day?

You can take a power nap daily, but avoid doing so too close to bedtime (after 3 p.m.). Otherwise, you might have difficulty drifting off to sleep at night.

When Is the Best Time to Take a Power Nap?

The best time to take a power nap is between noon and 3 p.m., if you keep regular hours. You can take a brief nap (10 minutes) at any time during your night shift, provided it's not too close to your designated bedtime.

Can a Power Nap Replace a Good Night’s Sleep?

No, a power nap cannot replace a good night's sleep. The short duration will only take you through the lighter sleep stages (NREM stages 1 to 2), giving you a temporary energy and productivity boost.

Is It Better to Take a Power Nap or Drink a Cup of Coffee?

It depends on several factors. Power naps can enhance your creativity and mood, apart from helping you feel more focused. Coffee only enables you to feel more alert. However, coffee has a more lasting effect when it comes to increased alertness.

Sources:  

(1) “Alertness management: strategic naps in operational settings.” Journal of Sleep Research, onlinelibrary.wiley.com/doi/10.1111/j.1365-2869.1995.tb00229.x. Accessed 20 August 2025.

(2) “A 30-Minute, but Not a 10-Minute Nighttime Nap is Associated with Sleep Inertia.” National Library of Medicine, pmc.ncbi.nlm.nih.gov/articles/PMC4763354/. Accessed 21 August 2025.

(3) “The benefits of meditation and mindfulness practices during times of crisis such as COVID-19.” National Library of Medicine, pmc.ncbi.nlm.nih.gov/articles/PMC7287297/. Accessed 21 August 2025.

(4) “A Nap a Day Keeps High Blood Pressure at Bay.” American College of Cardiology, www.acc.org/about-acc/press-releases/2019/03/07/08/56/a-nap-a-day-keeps-high-blood-pressure-at-bay. Accessed 21 August 2025.


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