The merits of an afternoon power nap

Back in the day, we just called it napping. Today, however, the word has gained a seemingly cooler, more impressive prefix, birthing the term «power napping». These mini siestas give the body and mind an energy boost during that afternoon slump. In southern European countries such as Spain, having an afternoon nap is an integral part of life. While afternoon temperatures in cooler climes rarely necessitate a siesta, regular power naps can still be beneficial to your health.

What are the benefits of taking an afternoon nap?

There’s a fairly homespun answer to this question. A nap in the afternoon helps you relax and can boost creativity, alertness and productivity during the second half of the day. Scientific studies have demonstrated as much. A 20-minute afternoon nap triggers measurable, positive physical reactions such as muscle relaxation, a drop in blood pressure and decreased stress hormone levels. Regular cat naps in the afternoon also positively impact the cardiovascular system, reduce stress and lower the risk of diabetes.

In 2023 researchers from Germany and Australia examined the effect of power-napping on concentration and performance, focusing on air rifle competitions as an example. Examining the impact of a nap and relaxation-driven breathing techniques, they concluded that, on an individual level, the results showed statistically relevant improvements in shooting performance after power napping or systematic breathing compared to not using a recovery strategy. In other words, power-napping was beneficial – if anything, even more so than other relaxation techniques.

A quick afternoon nap can also compensate for a sleep deficit at night and make you less susceptible to illness.

The right way to power-nap? Don’t sleep for too long

The key thing is not napping for too long. Otherwise, your siesta can quickly backfire, making you more tired than you were before. Ideally, you should find yourself a comfortable spot and curl up with a pillow and blanket. But not to worry – you can sit at your desk with your head resting on your arms if need be.

The ideal duration of a power nap is 10-20 minutes as by napping for longer, you run the risk of entering the deep sleep phase. Set an alarm before you settle down so that you wake up on time. If you’d rather not be jolted awake by an unpleasant beeping sound, you can also hold on to a key chain or some coins instead. That way, if you fall into a deep sleep, your muscles will relax and you’ll wake up when you drop them. After waking up, it’s advisable to do a few stretches and drink a glass of water to refresh yourself. This will help you get going again more quickly. You’ll find some more help with that here and here.

And if you’d rather rely on coffee to make yourself feel more awake, here’s another tip. Since it takes a little while to kick in, drink your coffee before your power nap. That way, the effect will kick in right when you wake up.

Worried about giving yourself a sleepless night because of your afternoon nap? Don’t be. Scientists have given power-napping the all-clear, demonstrating it has no negative impact on sleep at night. The only people who should avoid afternoon napping are those with sleep disorders.

So, for the sake of your health, treat yourself to a siesta more often. I’ll definitely give it a go. In fact, I plan to do the next edition of my «I did it!» series on power-napping. I’ve already attempted (with some modest success) to change my sleep-wake rhythm in order to get enough sleep:

If you want to read more about the sleep-wake cycle and our internal clocks, you can do so here: