Power Naps are nothing but naps for short duration to freshen up the senses for a renewing your working power. But, is the science of power napping really a true? Or is it just a myth? Moreover what should be the time duration for napping to revitalize brain functions?

Napping is as much as an art as a science. You need to plan your nap according to, what you want to nap to do for you; here are some timings to plan your good old nap-

10-20 minutes
Experts say a 10-to-20-minute power nap gives you the best “bang for your buck,” For a quick boost of alertness, experts say a 10-to-20-minute power nap is adequate for getting back to work in a pinch. This length usually limits you to the lighter stages of non-rapid eye movement sleep (NREM), making it easier to hit the ground running after waking up. Preferably, these naps can be taken during office breaks, to get you out of lack of focus.


30 minutes
Sleeping for 10 more minutes than the designated time of a 20 minute power nap may cause sleep inertia. This is that time when the brain is going into a slow-wave sleep; waking up after 30 minutes might make you feel groggy, which might last upto 30 minutes before the restorative benefits of the power nap take over. This may also cause impaired alertness to perform mental and physical tasks just after getting up. It is usually unadvisable and one should keep away from it when at work.


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60 minutes
A 60 minutes nap is essential for cognitive memory processing. It helps you to remember facts, places and faces and names more accurately than before. It includes going to the slow-wave zone of sleeping. Well, this long a sleep task cannot be performed in at work unless you are exceptionally free and need a well deserved break, before launching yourself to another new project.


90 minutes
90-minute nap will likely involve a full cycle of sleep, including the lighter and deeper stages of sleep. The rapid eye movement is also facilitated through this long period which may take the person to their dreams. It aids creativity, emotional and procedural memory, such as learning how to ride a bike. There is minimum or no sleep inertia after waking up from this sleep, making it easier to wake up with less grogginess.


Power Naps require these recommendations to work best for you-

– Sit slightly upright during your nap; it will help you avoid a deep sleep.

– If you find yourself dreaming during your power naps, it may be a sign that you’re sleep deprived.

– While you’re planning your nap, don’t forget to time it during the right time of day as well.

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So, which power nap do you choose?


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