The optimal nap duration depends on your goal. A power nap (15-20 minutes) boosts alertness without causing sleep inertia. A 90-minute nap completes a full sleep cycle with REM sleep.
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Pro Tip
Drink a coffee immediately before your power nap - caffeine takes approx 25 minutes to work, so you wake up right as it kicks in.
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Did You Know?
NASA research on military pilots found a 26-minute nap improved performance by 34% and alertness by 100% during subsequent tasks.
References
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