Forget the Old-School "Long Winter's Nap"

A well-executed "power" nap provides clarity, increased energy, improved mood, and performance. 

By Joe Castignani
“And Ma in her kerchief and I in my cap, had just settled down
for a quick power nap …”


Okay, that’s not actually how the familiar old refrain goes, but it is solid advice! For many adults, as a supplement to regular nighttime sleep, a power nap provides clarity, increased energy, improved mood, and performance. Around the world, nappers enjoy an afternoon rest and famous folks such as Albert Einstein, John F. Kennedy, and even Leonardo DaVinci were proponents of a good nap!

 What is a power nap?

Although there’s no medical definition for a power nap, the term refers to short naps taken in the early afternoon, ranging from 15 to 30 minutes. A nap of this length allows you to stay in Stage 2 sleep, providing the benefits of sleep without feeling groggy or disoriented when you wake.

 Is a power nap good for everyone?

Napping may have negative effects on some people such as sleep inertia, resulting in feeling confused or unsteady after waking. Individuals who have insomnia might find that napping interferes with nighttime sleep.

Daytime napping isn’t the answer for people with underlying sleep problems such as sleep apnea. It’s vital to address health problems that may be the culprit of daytime sleepiness.

 Tips for a successful power nap

  • Set an alarm, if necessary, to ensure that your power nap lasts around twenty minutes.

  • Enjoy a power nap in the early afternoon. Napping after 3 p.m. may interfere with nighttime sleep. Age, sleep schedule, and medications can play a role in determining the best time of day for napping as well.

  • Create the right environment for a nap. Try to nap in a quiet spot with few interruptions. It’s a great idea to have a light blanket and comfy pillow (try the 6-Chamber Pillow with free shipping and free returns!)

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Dream big, work hard, sleep ambitiously,

Joe Castignani