For many people, the power nap is the ultimate tool to fight an afternoon slump. When your eyelids begin to droop and productivity drops, is a quick nap the right choice? There are several potential benefits, but it’s not right for everyone. A power nap is a particular type of nap, and there is a right way and a wrong way to do it.

What is a Power Nap?

The definition of a power nap is simple: it’s a short nap. The duration may vary from person to person, but a power nap is typically 30 minutes or less. Most people use a power nap as a quick pick-me-up in the afternoon due to the typical late-day slump or make up for a night or more of inadequate sleep.

What Are the Benefits of a Power Nap?

There are many good reasons to try a power nap once in a while, or even most days. One of the most obvious is that it feels good and helps you overcome tiredness. After a quick nap, you should feel more alert and in a better mood.

Science backs this and has found other benefits. If you feel more productive and effective after a nap, you’re right. A study of students found that those that took a nap after learning something new retained more information than those that only took a break. A large review of studies of naps found that a power nap could improve reasoning, reaction time, accuracy, vigilance, and focus.

In addition to the benefits of a power nap, researchers have found that it shouldn’t negatively impact your nighttime sleep. Studies show that, in healthy adults, an afternoon nap doesn’t reduce the quality or quantity of sleep at night.

The Do’s and Don’ts of Power Napping

While there are benefits to power napping, it’s not suitable for everyone. Check out the dos and don'ts below to make sure your naps don't affect your negatively.

• Don’t nap if you have insomnia. Napping is not a fix for a sleep disorder. A nap may even make it worse. You need to get to the underlying issue.
• Don’t nap too long. When it comes to a nap, power is key. The optimal nap length is 20 to 30 minutes. Nap any longer, and you’ll suffer sleep inertia, a feeling of grogginess, when you wake up.
• Do set an alarm. How to avoid oversleeping? Set the alarm on your phone for 30 to 40 minutes, depending on how long you think it will take you to fall asleep.
• Do find the perfect nap time. Unless you usually go to bed very late, aim for an early afternoon nap. A later nap will interfere with nighttime sleep.
• Do create a comfy nap environment. Find a good place to nap where you won’t be interrupted. Turn out the lights or use a mask and use an app with sleep sounds to drown out noises.
• Do start with caffeine. A little caffeine right before your nap will help you wake up more alert and with less grogginess.

A power nap could be just what you need to get through your day feeling rested and effective. For better nighttime sleep, check out BetterSleep for tips on creating a healthy sleep routine.