With Great Power Comes Great Need to Take a Nap (Power Naps)

The Secret to a Successful Day | Power Napping

There’s no denying that a good night’s sleep is vital for keeping your body and mind healthy. But what about the power nap?

Does it have benefits we don’t usually think of, like increasing productivity or eliminating stress?

In this article, we’ll discuss the power nap and its various benefits and let you know whether or not you should take one every day.

Have you ever had the experience of feeling tired but then suddenly feeling 100% better once you’ve taken a short nap?

Napping has long been known to be a great way to recharge and restore energy, and recent research has confirmed just how vital this sleep-phase regeneration is.

Called the power nap, this short sleep period is associated with increased cognitive performance, improved moods, and decreased stress levels.

So why is taking a power nap so beneficial? Let’s take a look.

The Science of Napping

We all know how good a nap can feel. But have you ever wondered why naps are so effective? It turns out there’s some science behind the power nap.

Napping has been shown to improve mood, alertness, and cognitive performance. A Journal of Sleep Research study found that naps can even help reduce stress and improve memory.

So how does napping work?

When you sleep, your brainwave activity changes. During light sleep, your brainwave activity slows down, and you’re more likely to daydream. This is followed by a period of deep sleep, during which your brainwave activity is very slow.


It’s during deep sleep that your body repairs and regenerates. When your muscles relax, your blood pressure decreases and your heart rate slows down.

Finally, you enter the rapid eye movement (REM) stage of sleep. This is when you dream, and your brain is more active than during other stages of sleep.

Napping allows you to get some of the benefits of sleep without sleeping for an extended period. And the benefits of napping are cumulative – the more you nap, the more alert and productive you’ll be.

So if you’re tired, take a break and nap. Your body will thank you for it!

The Types of Power Naps

Whether it’s due to a busy work schedule, family obligations, or simply restless nights, sometimes we need something extra to help us power through the day.

That’s where power naps come in.

A power nap is a short, usually 20-30 minute, period of sleep that can help improve your energy, alertness, and overall performance. And while there are a variety of ways to take a power nap, there are three main types:

The Planned Nap

The first type of power nap is the planned nap. This is when you intentionally set aside time in your day to take a nap.

The key to a successfully planned nap is ensuring you have enough time to sleep, but not so much time that you end up feeling groggy when you wake up.

The Emergency Nap

The second type of power nap is the emergency nap. This was when you didn’t plan on napping, but you suddenly feel tired and need a quick pick-me-up.

The key to a successful emergency nap is to keep it short – no more than 20 minutes. Any longer, you’ll likely feel worse when you wake up.

The Slow-Wave Sleep Nap

The third and final type of power nap is the slow-wave sleep nap. This is the deepest and most restorative type of sleep and usually happens later in the day.

Slow-wave sleep naps can be anywhere from 30-60 minutes, and they’re most effective if you can get them in before 3 pm.

The Best Time to Take a Power Nap

So, now that you know the different types of power naps, when should you take one?

Generally speaking, the best time to take a power nap is in the early afternoon – around 2 pm. This is because our natural sleep rhythm starts to dip around 2 pm, making us feel more tired.

But of course, everyone is different. So, if you’re not a naturally early afternoon person, you can adjust your power nap schedule to fit your natural rhythms. Ensure you don’t nap too late in the day, as this can interfere with your nighttime sleep.

Now that you know all about power naps, it’s time to put them to good use. So, the next time you’re tired and run down, take a short nap. You might just be surprised at how much it helps!

How to Take a Power Nap

We all know how it feels to be exhausted. You’re dragging yourself through your day, trying to stay awake and focused, but it’s just so hard.

You know you need to sleep, but you also know that if you do, you’ll be more tired when you wake up. So what’s a tired person to do?

Here are some tips for taking a power nap that will leave you feeling refreshed and ready to take on the world:

1. Find a quiet, comfortable place to lie down: This can be difficult if you’re at work or in a public place, but it’s essential to find a place where you can relax and not be disturbed. If you can’t find a quiet place, try using noise-cancelling headphones or earplugs to help you block out distractions.

2. Set an alarm: It’s important not to sleep for too long, or you’ll just feel groggy. Set the alarm for 20-30 minutes, so you don’t oversleep.

3. Relax your whole body: Once you’re comfortable, close your eyes and take a few deep breaths. Relax your entire body, from your toes to your fingers to your face. Let go of any tension you’re feeling.

4. Focus on your breath: Once you’re relaxed, focus on your breath. Breathe in slowly and deeply, and then breathe out slowly. Continue focusing on your breath and let your mind wander.

5. Let yourself drift off: As you focus on your breath, you may find your mind wandering. That’s okay! Just let yourself drift off into a light sleep. You may not even realize you’ve fallen asleep, but that’s okay. The point is to just rest and recharge.

6. Wake up slowly: Don’t just jump up when your alarm goes off. Take a few deep breaths and slowly start to move your body. Sit up slowly and then stand up. Stretch your arms and legs. Take a few minutes to wake up before you start your day.

Taking a power nap can be a great way to re-energize yourself when you’re tired. Just make sure you follow these tips so you can get the most out of your power nap!

How to Create a Perfect Environment for Naps

Assuming you would like tips on how to create the perfect environment for naps:

The first step is to find a quiet and comfortable place to rest. This could be your bed, a recliner, or a bean bag chair. Once you have found a spot, remove distractions such as a television, books, or your phone.

If you can, try to find a place where you can control the temperature. A cool room is generally best for naps, as it will help you to relax and fall asleep more easily. If you can’t control the temperature, try to find a spot that is out of direct sunlight.

Once you have found the perfect spot, make sure to get comfortable. Use a pillow and blankets to make yourself as cozy as possible. You may also consider using an eye mask and earplugs to block any light and noise.

Now it’s time to relax and let yourself drift off to sleep. Focus on your breath and let your body relax. If your mind starts to wander, redirect your thoughts back to your breath.

Once you have fallen asleep, enjoy your nap! Set the alarm so you don’t sleep for too long.

The Benefits of Power Napping

We all know how it feels to be exhausted. Whether we’ve been burning the candle at both ends or we’ve just had a particularly draining day, there are times when all we want to do is curl up and take a nap.

And while napping may seem like a luxury, it can be a very effective way to re-energize and refresh yourself.


So, what are the benefits of power napping?

1. Power naps can increase alertness and productivity: If you’re feeling tired and sluggish, a power nap can work wonders for your energy levels and ability to focus. Studies have shown that power naps can improve cognitive function and increase productivity.

2. Power naps can improve your mood: Not only can power naps increase your energy levels, but they can also improve your mood. If you’re feeling stressed or down, a quick nap can help you feel more relaxed and positive.

3. Power naps can boost your memory: If you want to improve your memory, power napping may be just what you need. Studies have shown that power naps can help improve memory recall and boost brain power.

4. Power naps can decrease stress levels: Feeling stressed out? A power nap may be able to help. Napping has been shown to reduce stress levels and promote relaxation.

5. Power naps can improve your physical health: In addition to the benefits listed above, power naps can also enhance your physical health. Napping has been shown to lower blood pressure, improve heart health, and reduce the risk of accidents.

So, there you have it – the benefits of power napping. If you’re feeling tired or stressed, consider taking a quick nap. You may be surprised at how much better you feel afterwards.

The Risks of Power Napping

Taking a power nap can be an effective way to re-energize yourself, but there are some risks to be aware of before taking one.

Power naps can interfere with sleep at night if you take them too late in the day. They can also make you feel groggy when you wake up if you don’t allow enough time for yourself to wake up before continuing your day entirely.

If you have trouble sleeping at night, taking a power nap may not be your best solution. It’s important to talk to your doctor about any sleep issues you’re having before trying to self-medicate with naps.

Power naps can also be dangerous if you have certain medical conditions, such as sleep apnea. If you have sleep apnea, you may temporarily stop breathing when you fall asleep, and a power nap could worsen this.

A power nap can be a helpful tool if you’re generally healthy and just looking for a way to re-energize yourself. Just be sure to nap early in the day and give yourself plenty of time to wake up fully before starting your day.


Experts suggest that power naps can help us recharge our energy levels and gives us an edge while meeting challenges.

In fact, many people even use them as a part of their regular routine to stay alert and focused in stressful situations.

While others believe that taking a short nap is just not feasible for some and may lead to various problems like sleepiness, grogginess or headache.

Write your thoughts on how effective a power nap is for you in the comments!

FAQs | With Great Power Comes Great Need to Take a Nap

Is a 30-minute power nap good?

If you need to replenish your batteries, a 30-minute power nap might be helpful. It can assist boost your energy, mood, and cognitive performance.

Is a 15-minute power nap good?

Yes, a 15-minute snooze is beneficial. It might help you feel more rested and alert.

Are power naps better than sleep?

It depends on the tastes and sleeps demands of the person. Others believe a full night’s sleep is more helpful than a power nap. Individuals must ultimately experiment to see what works best for them.

Is a 2-hour nap too long?

Some people may find a two-hour nap too long, but it depends on how you feel afterwards. It was the appropriate length if you feel revitalized and rejuvenated after your snooze. Nonetheless, you may have dozed too long if you feel sluggish or exhausted.

Is a 90-minute nap too long?

Some individuals may find a 90-minute nap too long, while others may not feel refreshed after a shorter snooze. It is crucial to listen to your body and choose the optimal nap length for you.

Why do power naps feel so good?

Because power naps help our brains recover and regenerate, so they feel so nice. Our brains work harder than usual to keep us going when we are exhausted. A power sleep allows our brains to rest and refuel, resulting in increased alertness and attention upon awakening.

Is it okay to power nap every day?

It is okay to take daily power naps if they help you feel more awake and productive. However, it’s better to reduce your consumption if it interferes with your usual sleep cycle or leaves you feeling foggy or confused later.

Can you dream in a 20-minute nap?

One can dream during a 20-minute snooze. According to studies, humans may dream at all stages of sleep, even light sleep.

Why do we feel groggy after a nap?

There are several reasons why napping may leave us feeling drowsy. One explanation is that when we nap, we frequently sleep longer than we would during a typical sleep cycle. This can disrupt our regular sleep schedule and leave us exhausted and sluggish upon waking. Moreover, because napping is not as restorative as a full night’s sleep, it can occasionally leave us disoriented or out of sorts.


  1. The Sleep Doctor: How Long Is a Power Nap?
  2. Sleep Foundation: Napping
  3. Mayo Clinic: Napping: Do’s and don’ts for healthy adults
  4. Everyday Heath: Power Naps: The Benefits, How Long They Should Be, and When They Work Best
  5. VeryWellMind: The Overwhelming Benefits of Power Napping
  6. WebMD: The Secret (and Surprising) Power of Naps
  7. Cleveland Clinic: Should You Take Power Naps?

Featured Photo by kevin laminto on Unsplash

Editor’s Note: When reading a health article, it is important to remember that the information presented is not meant to replace advice from a doctor. Every person’s body is different, and what works for one person may not work for another. Be sure to consult with a healthcare professional before making any changes to your diet or lifestyle.

Dr. Sharon Baisil

Dr. Sharon Baisil

Dr. Sharon Baisil is a medical doctor and entrepreneur specializing in Public Health. His areas of expertise include diabetes prevention and control through innovative technologies. He has won the Best Android App Award from the Massachusetts Institute of Technology (MIT). He has been featured in the Entrepreneur, International Business Times, Your Story, and the Economic Times. His app, Beat Diabetes, has 150,000 downloads in the Play Store

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