How long to nap for maximum productivity?

Some people like it, some people avoid it at all costs, but it’s scientifically proven that napping during the day completely reboots and boosts energy levels and the brain. However, there are many ways to take a nap and not all of them have the same benefits – taking a nap requires technique.

According to sleep experts, a 10-to-20-minute “power nap” is the best possible day to restart a day. A power nap is a short sleep which terminates before the occurrence of deep sleep. The power nap is thought to maximize the benefits of sleep versus time. The short duration of a power nap is designed to prevent nappers from sleeping so long that they enter a normal sleep cycle without being able to complete it. The power nap is ideal for a boost in alertness and energy. As you are staying in the lighter stages of sleep during a power nap, it is easier to wake up refreshed.

Sleeping for 30 minutes affects the body in a different way. Some studies show that sleeping this long may cause a hangover-like feeling that may last up to half an hour after waking up. If you can’t take your time after a 30-minute sleep to get back to your tasks, it may prove less beneficial for you.

A 60-minute sleep also results in some grogginess upon waking up. This nap, though, is best for improvement in remembering facts, faces and names. Sleeping for a whole hour includes slow-wave sleep, the deepest type of sleep.

If you have more time than that and you really need the boost, sleeping for 90 minutes means that you reached full cycle, so there were lighter and deeper stages during your nap. Sleeping for an hour and a half leads to improved emotional and procedural memory and creativity. It is also easier to wake up after a full cycle of sleep, so there is no sluggishness after waking up.

All in all, you can’t really go wrong with napping. According to a study published in PubMed, napping even for 5-10 minutes creates a heightened sense of alertness and increased cognitive ability in comparison to no nap. Based on research, for a quick recharge you want to be taking a 10-20 minute nap, or a 60-90 minute nap for a deep sleep rejuvenation.