We’ve all been there — you sit down for a quick nap to recharge, and next thing you know, you wake up groggy and disoriented, wondering what year it is. Power naps can be a game-changer for energy and focus — but only if you do them right. So, for power naps how long is best? Let’s break it down.

The Science of Napping

Naps work because they let your brain and body reset without dropping into a deep sleep cycle. Sleep happens in stages:

  1. Stage 1: Light sleep — you’re drifting off but still easy to wake.
  2. Stage 2: Brain activity slows down, body temperature drops — this is prime nap territory.
  3. Stage 3 & 4: Deep sleep — harder to wake from, and if you do, you’ll feel groggy.
  4. REM Sleep: Dreaming stage — great for memory but takes about 90 minutes to hit.

The goal with a power nap is to stay in Stage 1 or Stage 2. Once you slip into deep sleep, you risk waking up feeling worse than before you napped.

Best Practices for Napping
A person in pajamas sits on a bed, holding a steaming mug, with sunlight streaming through a window, creating a cozy and warm atmosphere. Perfect example of power naps: how long is best?
  • Keep it short — Set a timer for 10–20 minutes if you’re looking for a quick refresh.
  • Nap earlier in the day — Napping after 3 p.m. can mess with your nighttime sleep.
  • Create a good nap environment — Cool, dark, and quiet spaces help you fall asleep faster.
  • Avoid caffeine before napping — Obvious, but worth mentioning.
  • Try a “caffeine nap” — Drink a small coffee, then nap for 15–20 minutes. Caffeine kicks in just as you wake up, doubling the energy boost. Also try out these melatonin gummies.

Ideal Nap Lengths (According to Science)

10–20 Minutes — The Sweet Spot:

  • This is the classic “power nap” length.
  • Just enough time to refresh your mind and boost alertness without entering deep sleep.
  • Improves focus, mood, and reaction time.

30 Minutes — Borderline Risky:

  • You might wake up feeling a bit groggy since you’re entering deeper sleep stages.
  • Can still improve focus and decision-making once the sleep inertia (that groggy feeling) fades.

60 Minutes — Too Long:

  • You’ll likely wake up in the middle of deep sleep (Stage 3).
  • Increases sleep inertia, so you’ll feel sluggish and possibly worse than before you napped.
  • On the upside, it can help with memory retention once you shake off the grogginess.

90 Minutes — The Full Sleep Cycle:

  • If you have time for a full 90 minutes, you’ll go through an entire sleep cycle, including REM sleep.
  • Helps with memory, creativity, and problem-solving.
  • But if you go past 90 minutes, you’ll enter another deep sleep phase — and waking up then is rough.

Bottom Line

Stick to 10–20 minutes for a quick energy boost and improved focus. Anything longer, and you risk waking up groggy and sluggish. Power Naps: How Long is Best? A 90-minute nap can work if you’ve got the time since it allows you to complete a full sleep cycle. But for most people, shorter naps are more effective for staying sharp and energized.

Keep it short, and you’ll wake up refreshed — not sleepier. If this was helpful, take a moment to check out this sleep blog for more smart, everyday tips to improve your rest.