How Long Is a Power Nap?

A power nap typically lasts between 10 and 30 minutes. Experts generally agree that a 20-minute power nap is ideal for maximizing benefits and minimizing grogginess upon waking. Longer naps risk entering deeper sleep cycles, leading to that post-nap sluggish feeling.

Multiple sources confirm the sweet spot for power naps:

• 10-20 minutes: Many studies and articles cite this range as the optimal duration for a power nap, ensuring alertness without the drowsiness associated with longer naps. Sleep Doctor, Healthline, and others recommend staying within this timeframe.
• 20-30 minutes: Other sources broaden the range slightly to include up to 30 minutes. Cleveland Clinic, for example, suggests 20-30 minutes as an ideal window. This allows for a more substantial rest, but still minimizes the chances of deep sleep.
• 26 minutes (NASA Study): Interestingly, a NASA study points to 26 minutes as the optimal duration to maximize alertness and job performance. Sleep Foundation details this finding.

Avoiding Post-Nap Grogginess

The key to a successful power nap is to avoid entering deep sleep stages. This is why shorter naps are generally recommended. Deep sleep causes that unpleasant grogginess many experience after a longer rest.

Conclusion

The ideal power nap duration balances rest and alertness. While durations between 10 and 30 minutes are acceptable, aiming for around 20 minutes is often suggested as the best compromise for most individuals.