Nap guides

Everything we've learned about napping well, with the research behind it.

• How long should a power nap be?
  The best power nap is 10 to 20 minutes of actual sleep. Here's what research says about 10, 20, 26, 30 and 90-minute naps, and why the clock should start when you fall asleep.
• The power nap: benefits, best length and how to take one
  A science-backed guide to power naps: what they do for alertness, memory and mood, how long to nap, the best time of day, and step-by-step tips to wake up refreshed instead of groggy.
• Why do I feel groggy after a nap?
  Waking up groggy after a nap is sleep inertia: your brain was pulled out of deep sleep. Learn why 30 to 60-minute naps are the worst, how long grogginess lasts, and how to wake up refreshed.
• The coffee nap: caffeine, then a 20-minute nap
  A coffee nap means drinking coffee right before a short nap, so the caffeine kicks in as you wake. Here's what the research shows, how much caffeine, how long to nap, and who it suits.
• Naps for night shift workers: when and how long
  How night shift workers, nurses and drivers can nap to stay alert: the best times before and during a shift, how long to nap, handling grogginess, and what the research shows.
• A power nap alarm for Galaxy Watch and Wear OS
  Power Napper is a nap alarm for Samsung Galaxy Watch, Google Pixel Watch and Wear OS 5+ watches. It detects when you fall asleep, then wakes you after exactly the sleep you chose.