8/8/2023 0 Comments Best nap durations![]() 60-Minute Napīenefits: Napping for 60 minutes allows for slow-wave sleep and can provide benefits such as improved memory consolidation and retention, which is useful for learning and retaining new information. To minimize grogginess, consider limiting your nap to 20 minutes or extending it to 60-90 minutes. You may feel groggy or disoriented upon waking and may take longer to regain full alertness. A 30-minute nap can improve mood, enhance creativity, and support memory consolidation.ĭrawbacks: Napping for this duration may result in sleep inertia, as it increases the likelihood of waking up during the deeper stages of sleep. 30-Minute Napīenefits: A 30-minute nap can provide more restorative slumber than a power nap. We cover more on how long a power nap should be as well as its benefits here. Expect the benefits of a power nap to last 1-3 hours (the advantages of longer naps can last several hours). Power naps are ideal for a short break at work.ĭrawbacks: The longer the nap, the longer-lasting the benefits. This short duration helps keep you in the lighter stages of non-REM sleep, minimizing sleep inertia and allowing you to easily return to your daily activities with greater focus and productivity. Here are the benefits and drawbacks of different nap lengths: 10-20-Minute Power Napīenefits: Power naps can provide a quick energy boost, increase alertness, and even boost your confidence without causing grogginess upon waking. This makes grogginess a likely side effect of extended shut-eye. Meanwhile, the odds of deep sleep are higher with longer naps - a 30-minute nap has 7.5 times more slow-wave activity than a 10-minute nap. Short naps may be more ideal if you have to hit the ground running the moment you wake up. You probably won't feel groggy upon awakening. ![]() That being said, because shorter naps are less likely to set off slow-wave sleep (deep sleep), the trade-off is little to no sleep inertia. The advantages of short naps usually fade after one to three hours, while those of longer naps can last up to several hours. The longer you snooze, the more lasting the nap benefits are. ![]() But different nap lengths have varying benefits in terms of mood, alertness, and performance. Naps can reduce drowsiness and boost your energy.
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