The power nap: benefits, best length and how to take one

Updated October 27, 2026 · Sources listed below

A power nap is a short daytime sleep, usually 10 to 20 minutes, timed to give you a boost in alertness without the grogginess of a long nap. Done right, it's one of the most effective, free ways to feel sharper in the afternoon.

What a power nap actually does

Alertness and performance. In a NASA study of airline pilots, a nap of about 26 minutes improved alertness by 54% and performance by 34%.^[1]
A boost that lasts. A 10-minute afternoon nap improved alertness, mood and thinking right away, with benefits lasting up to about 2.5 hours.^[2]
Learning and memory. For a visual learning task, a nap produced the same improvement as a full night's sleep.^[3]
Mood and reaction time. Mayo Clinic lists relaxation, reduced fatigue, better mood and quicker reaction time among the benefits of napping.^[5]

The catch: these benefits come from minutes asleep. Lying down with your eyes closed for 20 minutes isn't the same as 20 minutes of sleep.

How to take a power nap, step by step

Pick the right time. Early afternoon, roughly 1 to 3 p.m., when alertness naturally dips. Napping before 3 p.m. protects your night's sleep.^[5]
Decide the length: 10 to 20 minutes asleep. Avoid 30 to 60 minutes, which tends to end in deep sleep and grogginess. See how long a power nap should be for every option.
Set the alarm for sleep, not for lying down. Add the few minutes it usually takes you to drift off, or use a watch that starts counting when you're actually asleep.
Make it easy to drift off. Dim the light or use an eye mask, silence notifications, and get comfortable. Reclining in a chair works if a bed doesn't.
Wake up gently, then get moving. A vibration that builds is kinder than a blaring alarm. Stand up, get some daylight and a glass of water.
Optional: a coffee first. Caffeine takes around 20 minutes to kick in, so drinking a coffee right before a short nap means it starts working as you wake. In a driving-simulator study, caffeine plus a 15-minute nap reduced sleepiness more than either alone.^[4]

Who benefits most

Shift workers and nurses before a night shift or on a long break.
Drivers on long trips: pull over somewhere safe for a short nap rather than pushing on drowsy.^[4]
Students between classes or before studying, since a nap can help learning stick.^[3]
New parents and anyone running on short nights.

When napping isn't the answer

If you need a nap every day just to get through it, or you have trouble sleeping at night, regular naps can mask a bigger problem. Talk to a doctor about persistent daytime sleepiness, especially with loud snoring or pauses in breathing at night.

Frequently asked questions

How long is a power nap?

Usually 10 to 20 minutes of actual sleep. That's enough for a boost in alertness while keeping you out of deep sleep, so you wake up without grogginess.

What is the best time of day for a power nap?

Early afternoon, roughly 1 to 3 p.m., when alertness naturally dips. Napping before 3 p.m. helps avoid trouble sleeping at night.

Are power naps good for you?

For most healthy adults, yes. Research links short naps to better alertness, performance, mood and learning. Needing a nap every day can be a sign of poor night-time sleep worth raising with a doctor.

Does a coffee nap work?

Yes, for many people. Caffeine takes about 20 minutes to take effect, so coffee right before a short nap kicks in as you wake. A study of sleepy drivers found caffeine plus a short nap reduced sleepiness more than either alone.

Sources

This guide is general information, not medical advice. Power Napper is not a medical device.