In a world that glorifies hustle culture, could a quick nap make you more productive and even healthier? Research by the National Institute of Health (NIH) suggests that power naps—brief, intentional periods of rest—can offer surprising benefits for your brain, mood, and even long-term health.
This begs the question: what is a power nap and could one of life’s simple pleasures make us healthier?
Keep reading to find out how a power nap may be the health hack you needed.
What is a power nap?
As the name suggests, a power nap is a short nap that typically lasts between 10 and 30 minutes. Unlike longer naps that may leave you feeling groggy, power naps are designed to refresh you without entering the deeper stages of sleep that can trigger sleep inertia.
Does this mean you can nap whenever you want? Well, timing is important when it comes to power naps. The best time to take naps is between 1 PM and 3 PM, when energy levels naturally dip. Hence why power naps can help you recharge and increase your alertness.
Why power naps work
There are various reasons why power naps work. They provide your brain with a chance to reset while remaining in the lighter stages of non-Rapid Eye Movement (NREM) sleep, allowing you to wake up feeling refreshed rather than sluggish.
Sleep researchers explain that during the NREM stage, the brain is able to begin processing and consolidating information gathered throughout the day. This helps to clear mental “clutter,” making it easier to focus, absorb new information, and make decisions once you’re back at work.
Another reason power naps are effective is because they align with our body’s natural circadian rhythm. Most people experience a dip in alertness in the early afternoon, regardless of how much sleep they had the night before.
Having a short nap during this period helps restore alertness in the way caffeine does, minus the potential side effects like jitteriness or disrupted night-time sleep.
Small but mighty: Benefits of a power nap
A growing body of research suggests that power naps do far more than just shake off tiredness—they can positively influence various aspects of your physical and mental wellbeing.
From sharper thinking to a strengthened immune system, these short bursts of rest offer tangible benefits that go well beyond feeling momentarily refreshed.
- Cognitive Boost
Studies have shown that a 10-minute nap can lead to immediate improvements in attention, memory, and mood. Even reaction times and decision-making tend to improve after a brief rest. These effects can last for several hours, making power naps a useful strategy for boosting afternoon productivity.
- Strengthened Immune System
Short naps may support immune health by reducing stress that aid in immune function. Regular napping has been associated with enhanced immune response, potentially helping the body fend off illnesses more effectively
- Productivity and Creativity
Beyond the measurable performance boosts, power naps can also improve mood and reduce feelings of stress or fatigue. A refreshed brain is better equipped to think creatively, solve problems, and interact positively with others.
Tips for an effective nap
With a few simple adjustments, you can turn a short rest into a genuinely refreshing reset. Here’s how to nap smarter, not longer:
- Time it right: Aim to nap between 1 PM to 3 PM to align with your body’s natural energy dip.
- Create a restful environment: A quiet, dimly lit space can help you fall asleep more quickly. Use an eye mask or earplugs if needed.
- Set an alarm: Limit your nap to 10–20 minutes to avoid grogginess. A timer or gentle alarm can help you wake up feeling refreshed.
- Try a “caffeine nap”: Drinking a cup of coffee just before lying down might sound odd, but it can work. Caffeine takes about 20 minutes to kick in—so you may wake up alert just as it begins to take effect.
Having a short nap during this period helps restore alertness in the way caffeine does, minus the potential side effects like jitteriness or disrupted night-time sleep.
When to be cautious
While power naps are generally safe and beneficial, regular excessive napping—especially over an hour—can sometimes signal underlying sleep issues or lead to disrupted night-time sleep.
If you find yourself needing long naps daily just to function, it may be worth discussing your sleep habits with a healthcare professional.
Conclusion
Incorporating a short nap into your day may feel like a luxury, but it could be one of the simplest ways to improve your health, focus, and energy levels. By keeping naps brief and well-timed, you can enjoy the cognitive and physical benefits without compromising your night’s sleep.
So the next time you hit an afternoon slump, consider skipping that third coffee—and try a power nap instead.
From sleep hygiene to stress management, our experienced coaches are invested in your mental wellness journey as much as you are. Book a private, personalised consultation with a Naluri Mental Health Coach and take charge of your mental health today.