10 to 20 Minutes
This power nap is ideal for a boost in alertness and energy, experts say. This length usually limits you to the lighter stages of non-rapid eye movement (NREM) sleep, making it easier to hit the ground running after waking up.
30 Minutes
Some studies show that sleeping this long may cause sleep inertia, a hangover like groggy feeling that lasts for up to 30 minutes after waking up, befre the nap’s restorative benefits become apparent.
60 Minutes
This nap is best for improvement in remembering facts, faces and names. It includes slow-wave sleep, the deepest type. The downside: some grogginess upon waking up.
90 minutes
This is a full cycle of sleep, meaning the lighter and deeper stages, including REM (rapid eye movement) sleep, typically likened to the dreaming stage. This leads to improved emotional and procedural memory (i.e. riding a bike, playing the piano) and creativity. A nap of this length typically avoids the sleep inertia, making it easier to wake up.
