Power Nap – How it can benefit your health

A power nap is a sleep session happening between 1:00 p.m. and 4:00 p.m. and usually lasts between 20 and 30 minutes. There are several benefits of taking a power nap. Naps can boost the functionality of our brain, reduce stress level, rejuvenate the mind, control blood pressure and even help in weight management. Many people ask how long a nap should last to get the best health benefits. According to researchers, the human body requires only as much as sleep the brain will allow. In other words, there is no requirement of sleep as long as the brain is performing its function at its full capacity.


There are different durations for power naps. Continue reading to know about the different types of power naps and how it can be good for your health.

1 Different types of naps

Naps can be divided into four categories.
Planned naps: Planned napping, also referred to as pre-emptive napping, is the nap which you take before you get sleepy. It is a good thing to do to refresh your brain and body.


Emergency napping: Emergency napping can be defined as taking a nap when you are so sleepy that you cannot even focus on your current activity.

Appetitive napping: Appetitive napping refers to the act of napping for enjoyment.
Habitual napping: Habitual napping is exactly as it sounds – taking a nap at a fixed time every day.

Different types of naps

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2 How long can you take a power nap?

A power nap refers to a sleep session that is taken during the day, between 1:00 p.m. and 4:00 p.m. The power nap usually lasts between 10 and 60 minutes. Sleeping longer than that not only increases the risk of sleep inertia but can also affect your regular nighttime sleep. There are different durations of power naps, and they also have different benefits. Have a look on the picture below to understand the benefits of taking power naps in different durations.

How long can you take a power nap?

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3 Benefits of taking power naps

Power naps can benefit your health in numerous ways. They help in reducing the stress level. Experts have found that individuals who take power naps have lower stress hormone levels. Taking a few minutes break from your routine work can leave you feeling rejuvenated, refreshed, and even more focused.


Power naps also increase productivity and alertness. Taking a 20 to 25-minute nap in the mid-noon can greatly improve your alertness level and efficiency. Besides this, they also help in improving the learning capacity and memory. Aside from this, taking a power nap may also reduce the risk of different types of heart diseases.

Benefits of taking power naps

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4 Final conclusion

Contrary to society opinion, power napping is necessary for maintaining good health.

Final conclusion

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