![]() Many countries continue to honor siestas today. ![]() In many Spanish countries, for example, siestas were at one time actually considered a physical necessity, alongside nutritious food, proper water intake, and a healthy community network. In fact, in many places in the world, midday naps are encouraged with entire towns and cities shutting down to honor this quiet time, also known as a siesta. Kennedy, and Aristotle were noted cat-nappers. Even icons such as Thomas Edison, Albert Einstein, John F. It turns out that what’s best for NASA pilots and astronauts is also be best for you and me.Ĭommonly referred to as a “ 15-minute cat nap,” power napping is something humans have been practicing for centuries. So, the next time you’re wondering how long a power nap should be, remember that 10-20 minutes is the sweet spot and 30 minutes is most likely too long. Comparatively, study participants who napped for 30 minutes experienced more frequent incidents of sleep inertia. A 2016 study that built on the work that NASA did found that 10-minute naps helped reduce short-term performance impairment among civilian study participants and resulted in minimal sleep inertia, a transitional state between sleeping and waking that can result in impaired performance, reduced vigilance, and increased desire to hit the snooze button and return to slumber. To reap the benefits, it’s important to aim for the optimal power-nap length. ![]() If you sleep longer than 20 minutes, there's a greater chance you’ll fall into REM (rapid eye movement) sleep, which can impair your ability to wake up feeling refreshed, alert, and powerful. The team at NASA determined that an optimal power-nap time should be anywhere from 10 to 20 minutes. It turns out that NASA astronauts helped the world find out how to pull off the optimal power nap.Īfter years of research, NASA scientists found that power naps were able to boost their pilots’ performance by 34% and improve alertness by up to 54%. The truth is, there’s a very fine line between a power nap where you wake up alert and a plain old, regular nap where you wake up feeling groggy and hit the snooze button. Power napping is a short period of slumber that you purposefully wake yourself up from before reaching deep sleep, also known as slow-wave sleep. But, how do you pull one off without wanting to stay in your cozy bed for hours on end?īefore we dive into the details on how to power nap properly, let’s discuss what a power nap actually is. There’s no doubt about it: Power naps feel amazing.
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