Napping is one of the most-often forgotten ways to quickly and efficiently boost your energy and focus. However, if you do it wrong, you’re going to wake up all tired. Learn how you can optimize your nap.
A short power nap can quickly restore your energy & focus
No matter how tired you are, napping can help
A proper power nap is more effective than taking stimulants (such as coffee)
Taking a power nap is not a new biohacking strategy invented by Millenials that sounds cool enough to go viral.
On the contrary, napping has been part of human culture for centuries.
Napoleon, Winston Churchill, John F. Kennedy, and Salvador Dali are among a few famous people who loved taking a power nap.
Obviously, napping comes with many benefits. If, however, you do it right.
Otherwise, you can expect drowsiness and a lot of bad moods.
So, how long should you nap? And what are the main benefits of doing it?
Let’s investigate further.
How Long Should You Nap?
I usually take a midday or an afternoon nap at least twice a week.
Since I learned a few essential secrets about napping, I have never taken a nap longer than 45 minutes.
And there’s a good reason for that.
I’ve been experimenting with napping for months before I figured out what works for me.
The science behind napping is not precise, but there are some facts you should know about.
You probably heard about sleep cycles, right?
Sleep cycles usually last for about 90 minutes, and you go through several of those during the night.
What it means is that you move between a light and a deep sleep. The longer you are in a deep sleep mode, the more energy you’ll have the next day.
Why are sleep cycles vital for us?
Well, I’m sure it happened to you before that you woke up all drowsy and tired after taking a (too-long) afternoon nap.
Yup, you know what I’m talking about.
So why this happens? Because you wake up in the middle of a sleep cycle. Even worse, you can wake up in a deep sleep. And that’s the only time you don’t want to wake up.
That’s why knowing about sleep cycles is essential.
To avoid waking up tired, you should never take a nap longer than 45 min, or you are screwed.
All right, so how long should your nap be?
What I recommend is the following:
- 30-45 min long nap if you are drained (in case you slept less than 5h last night or if you had a very tiring day)
- 20 min long power nap if you are “medium” tired (the optimal power nap length)
- 10-15 min long power nap if you just feel like you need an additional push for a couple of hours
That’s what works for me, and it should work for you as well.
In most cases (90%+), you should wake up completely refreshed and have the energy to tackle the most challenging tasks of the day.
Feel free to experiment a bit, but never forget about the golden rule of napping:
The shorter your nap, the lower the chance of waking up in a deep sleep.
How to Power Nap Like a Pro
I don’t take a power nap every single day, but once I feel I need it, there is no doubt I will try to find a cozy place, turn off the light and activate the best power app nap Pzizz.
Pzizz is more than just a regular power nap timer. It provides a guided meditation with background music, which allows you to fall asleep seemingly.
Besides, you can set up a timer, so the app will wake you up when you want.
To learn more about Pzizz, click here.
Anyhow, you wonder how to get the most out of your power nap?
Let me share with you my power nap guide:
- Find a cozy and quiet place
- Turn off the lights and make the room as dark as possible (or use a sleep mask – more info below)
- Lie down in bed or your chair (I usually sleep on my right side, but when I take the power nap, I lie on my back)
- Use a blanket (you don’t want to be chilly/too warm)
- Spend a couple of minutes relaxing and sorting out your thoughts (you can also write down your thoughts in a notebook)
- Use the Pzizz app (set up your settings before taking the power nap)
- Quickly stretch yourself
- Before you fall asleep, try to be relaxed and focused on listening to the voice and music
- After you wake up, use one minute to wake slowly up – don’t jump out of your bed immediately
Here you go, now you are ready to rock’n’roll again.
By the way, someone asked me just recently: “Do I have to use the Pzizz app?
Of course not!
That’s just my recommendation.
The whole nap guide is based on my experimenting. You should use it as a basis (because it works for most people that I know), but if you find better ways to optimize power nap, go ahead.
Power Nap Benefits
Taking a nap is not just refreshing, but it has many positive benefits.
Let’s look at the four most prominent benefits of power nap:
- Power nap enhances performance, restores alertness, and consequently improves our results 
- Power nap increases our energy, creative problem solving, and focus for several hours
- Power nap improves our mood and feelings
- Midday nap decreases the risk of heart disease 
So it is refreshing and healthy to take a midday nap.
Besides, if you want to be hyper-productive, taking an occasional power nap is almost a must.
Even if you eat healthily and you are in good shape, getting this extra push from power nap is very welcoming.
Power Nap Coffee
Have you ever heard of a caffeine nap or so-called coffee nap?
Yes, exactly, what the hell?
The question is: What happens if you drink a coffee just before taking a short nap?
The answer: You’ll get a strong energy boost as soon as you wake up…IF…
- Your nap is max. 15 min long
- You drink a short coffee or espresso just before napping
I know it sounds strange, but it works.
Well, caffeine needs some time to kick in (usually around 10 – 15 min).
So you get a double energy kick as soon as you wake up – one comes from the nap, and the other is from the caffeine.
Cool, huh? Yup, and it really, really works.
Just follow the rules.
Power Nap Kit
You can take a power nap wherever and whenever you want.
But enjoy all the benefits of napping, there is a couple of stuff that can tremendously help.
Here is my absolute best power nap kit:
Sleep mask ensures that the light doesn’t bother you, and you can achieve better sleep. It’s crucial for optimal napping.
To get my favorite sleep mask, click here >>
Any headphones can help you out, but if you really want to cut all sounds, then noise-canceling headphones are what you need.
Especially if you nap in the office, while traveling, or somewhere else where it is loud.
Here is my video review of my favorite noise-canceling headphones: https://www.youtube.com/watch?v=1m6oRCGQW9U
And to get the lowest price, click here >>
All right, this is basically all you need to get a power nap for energy.
All right, this is basically all you need to get a power nap for energy.
Frequently asked questions
1. Is power nap good or bad?
There is no doubt the power nap is excellent for you. It provides several benefits, and it can quickly restore your energy. Many sleep experts recommend napping.
2. Power nap is not working – what to do?
If you don’t get the benefits from napping, then I recommend following my special guide. Never nap longer than 45 minutes, use Pzizz app, sleep mask, and noise-canceling headphones.
3. What is the best power nap length?
The best power nap length is between 10 – 40 minutes. If you sleep shorter, you won’t get the benefits from napping. However, if your nap is longer than 45 minutes, you may wake up all groggy.
4. Power nap definition
By definition, a power nap is a short sleep usually taken during the day to restore one’s mental alertness, energy, and focus.