Power Nap – The optimal length for a short nap

During the lunch break in the office a nap hold is not very common in Germany. In this country, the time is usually spent with a snack or a chat with colleagues. In other cultures, however, it is common to use the break for a short break and go to the land of dreams.

If you also want to try out whether a power nap helps you to achieve more performance and supports you at work, you should make sure that it is the right length. Because if you sleep too long, this can have negative effects.

Find out how long the power nap should be and what effects sleep times have.

First you should learn what the Power Nap [1]acts at all. Is this term new to you or have you already dealt with this phenomenon?

The power nap sounds very powerful from the origin of the word. In fact, it is a very powerful tool with which you will increase your performance .

It is a short sleep that can be carried out even in the office. The Power Nap should not be confused with a longer nap.

Power Nap

The power nap is a short sleep in which you do not fall into deep sleep. After about 10 to 30 minutes you will feel relaxed and will no longer be affected by daytime sleepiness.

When it comes to power napping, it is particularly important to keep your sleep short. Due to the short time, the deep sleep phase is not reached. This makes it easier for you to wake up again even after a short period of time and not feel tired.

sleep duration of 10 to 30 minutes is often recommended for the power nap. After this time you will feel fresher and have recharged the batteries.

But can these positive effects actually occur and how long should the power nap ideally be?


Der Power Nap[2]has a number of advantages. In everyday working life you will probably be exposed to a very high level of stress. It is important to meet deadlines, to satisfy customers and to perfectly balance all the tasks that arise.

On some days, the stress can become too much and represent a high burden. The Power Nap is perfect for creating a balance. With this you can recharge your batteries and you will have more energy at your disposal. In the end, the time is well invested in the power nap and you will be able to do a lot more at the end of the day.

The Power Nap has also proven to be positive in terms of health . This reduces the risk of certain diseases and you can deal with the stress better. Especially for your mental health, the Power Nap proves to be the perfect way to relieve tension [3] to forget for a few moments.

Depending on the duration, you will achieve other effects that can be beneficial for your work.


The main idea behind the Power Nap is that it can be performed during the regular lunch break. This usually lasts 30 minutes and therefore sleep should be a little shorter .

A power nap with a duration of less than 20 minutes proves to be helpful to recharge the energy reserves. You can easily do this at the workplace and do not need much preparation.

The deep sleep phase is not reached during this short period. This will wake you up without any problems and you won’t feel like you’ve just been roused from your sleep.


With a short power nap you recharge your energy reserves and you are better able to do your work.

In this way you fill up your energy reserves and you will increase your ability to concentrate. You will focus better on the demanding work and get your maximum performance.

So use this short sleep time in between to get through a stressful day more relaxed.


You could also try to max out your lunch break and get a full 30 minutes of sleep. After all, should the longer sleep duration go hand in hand with an even greater effect?

Studies show that even with this length of sleep, a lot of energy is refueled. However, this effect does not occur immediately. After waking up, you will initially feel a little more tired. You need some time to get back to work.

The sleep duration of 30 minutes does not seem to be optimal . You also recharge your energy reserves, but due to the deeper sleep you need a certain start-up time until you feel the positive effect.


If you have more freedom in your job or if you have to bridge the time between two lectures , you could also consider sleeping for a full hour. Eventually, this could help your brain even more and allow greater recovery to occur.

In fact, during this period of sleep, greater regeneration occurs. Body and mind feel particularly relaxed and can deal better with the stress of the day. However, a certain amount of tiredness can also be felt here after getting up . You need some time to get fully back on track. You should definitely pay attention to this after sleeping and treat yourself to this start-up phase.

After that, the longer sleep time proves to be particularly positive for your memory performance. This is particularly useful if you are currently in the stressful exam phase [4]are located. Take a slightly longer break of 1 hour between the learning units to process what you have learned. As a result, the content is better anchored in the memory and can be called up during the exam.


You could also go a step further and choose to sleep for about 90 minutes. Although this has nothing to do with a power nap, this afternoon nap could also be positive for you.

During such a long sleep period, all phases are passed through. The deep sleep phase now also comes into play and you could be dreaming. The dreams help you to better sort and process the experiences of the day.

This duration is helpful if you want to improve not only your concentration but also your creativity . If creativity is very demanding in your job or everyday life, you will find a good balance with longer sleep.

The positive thing about this sleep duration is that the start-up time is shorter. You can coordinate the wake-up phase so that you wake up while sleeping lightly and are fit again much faster. For example, you can use a vibration bracelet or a sleep sensor, which monitor your sleep. These technical aids check which sleep phase you are currently in and getting up is perfectly timed.


With a classic power nap, you should only sleep a maximum of 20 minutes. This duration seems optimal because you do not fall into a deep sleep.

If you sleep too long, your body will go into deep sleep . With this there is a greater recovery, but you will need some time after waking up to completely switch back to “performance mode”.

During the lunch break you should therefore make sure you don’t sleep more than 20 minutes. Otherwise, you will need some time to get back to work. As a result, you will hardly gain any time and deliver more performance.

On the other hand, it looks different if you have more freedom . If you have around 2 hours of free time because the next lecture is a long time coming or the customer appointment is later, you can sleep a little longer.

Then sleep periods of 1 1/2 hours are also okay. But you have to note that you need some time to be fully up to speed again. After this period of sleep, you will feel refreshed and do the work with full strength.

Jamie Clark

Hello, I’m Jamie Clark, 32 years old, and I have been living in the USA for a few years.
Since I was a child, I have suffered from a house dust allergy, severely affecting me. I felt the effects both while exercising and while sleeping. Constant sneezing after getting up and difficult breathing were the consequences. The allergy has also developed into asthma, which is still a sporting restriction today.

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