A daytime nap done right: how to recharge without ruining your night's sleep
A short nap can add energy for the rest of the day — or it can wreck your night's sleep. Here is how long to nap and when.
The idea that "napping means you're lazy" is outdated: pilots, athletes and even NASA staff use short naps to restore focus in the middle of the day.
How long should a daytime nap be
A short 10-20 minute nap — a so-called power nap — lets you wake up refreshed without sleep inertia. A longer nap of 60-90 minutes can also help if it fits a full sleep cycle, but it isn't for everyone and isn't always practical on a schedule.
When is the best time to nap
- The ideal window is from early in the day until 3 PM.
- A late afternoon nap tends to make it harder to fall asleep at the usual time.
- Consistency matters more than length — try to nap at the same time if it's part of your routine.
How to fall asleep faster for a short rest
Dim the room, put your phone away and set a 20-minute timer — this removes the anxiety of oversleeping and helps you relax faster.
For building solid night sleep, see "Sleep and recovery". Many people add Silent Nights to their evening routine for comfortable falling asleep, while X39 is used to help maintain energy throughout the day.