The ideal power nap is 20 minutes, the time it takes to get the benefits of napping without entering a deep sleep. Deep sleep is harder to wake up from, and disrupting it causes that awful groggy feeling, called ‘sleep inertia’.
Even if you’re not good at napping, it’s just as effective to have a half-sleep or just a light doze.
If you have the time, you could take a nap of 90 minutes or a bit longer. That’s how long it takes to complete a full sleep cycle, from light to deep sleep and back again. These naps can be great for you, boosting memory and creativity. But you’d be best off drinking a coffee afterwards if you do this, so it doesn’t interfere with the cycle.
The best time to nap is after lunch, or between 1-3pm when your energy level dips due to lower blood sugar. Find a dark room if possible, or just a sleep mask, and take a quick afternoon siesta.