Power Nap Calculator
If you take a power nap now, here are the best times to wake up:
Power Nap Calculator
If you take a power nap now, here are the best times to wake up:
About power naps
A short nap can reset your brain when you're dragging in the afternoon. The trick is keeping it short enough that you don't slip into deep sleep, which is what causes that groggy zombie feeling when you wake up.
- 20-minute nap: You stay in light sleep. Wake up and you're good to go.
- 30-minute nap: Gets you into slightly deeper territory. Good for memory and focus.
- 90-minute nap: A full cycle with REM. You'll dream, and you'll wake up sharp.
Most people hit a natural energy dip between 1:00 PM and 3:00 PM. That's your nap window.
Why napping works
You'll actually be alert
A 20-minute nap does more for afternoon focus than another cup of coffee. NASA found that pilots who napped for 26 minutes were 54% more alert afterward.
Your brain files things away
Sleep is when your brain moves short-term memories into long-term storage. Even a short nap gives it a chance to process what you've been learning.
Cortisol drops
Napping lowers cortisol, the stress hormone. If your afternoon feels like a pressure cooker, 20 minutes of sleep can take the edge off.