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Power naps benefits

Recharge and Restore: The Science and Benefits of Power Naps

निद्रायत्तं सुखं दुःखं पुष्टिः कार्य बलाबलम् । वृषता क्लीवता ज्ञानमज्ञानं जीवितं न च ॥


Most significant desires, and fundamental aspects such as happiness, nourishment, misery, virility, emaciation weakness, strength, knowledge, life, and death are highly dependent on improper or proper sleep.                           

                                                                                                                                                                                               Charak Samhita Sutrasthan 21

Significance of Sleep: World Sleep Day

Today we observe World Sleep Day an event intended to celebrate and emphasize the importance of prioritizing sleep for health and ultimate well-being. An adequate amount of sleep is of immense importance for various bodily functions and mental wellness.

Maintaining a healthy sleep routine and prioritizing quality sleep has a significant impact on factors including heart health, weight management, cognitive functioning, metabolic diseases, immune functioning, stress reduction, etc. The National Sleep Foundation advises certain sleep hours for various groups of age. Also, disturbances in sleep have been associated with cardiovascular diseases, immunity, and other disorders. [1]

What is Power Napping?

It seems like a Herculean task to strike a balance between a hectic schedule and rest. In this quest for balance, power naps are those powerful allies that can be a game changer for ultimate productivity and fatigue.

Power naps may last anywhere between 10 to 30 minutes, and are also known as NASA naps or catnaps. Studies have scientifically proven the cognitive benefits of power napping. This brief dozing significantly resets the brain, improves motor performance, and offers alertness. [2]

The power nap impacts were tested by NASA on their astronauts and found that it had a 54% alertness increase compared to the ones who did not nap.

How to power nap for ultimate productivity boost:

  1. Aim for at least 10-30 minutes of power nap for increased alertness
  2. It is recommended to schedule your nap around 8-9 hours after waking up.
  3. Avoid napping post 5 PM as it may disrupt the nighttime sleep
  4. Create a nap-friendly environment that is cool, quiet, and has no distractions
  5. Only nap when it is needed, or you feel tired
  6. Wake up during the lighter sleep stages such as 1 or 2 to prevent grogginess
  7. Personalize the duration, environment, and time of the nap according to the individual needs. [3], [4], [5]

Beyond the Brain Benefits:  

Power naps have beyond the brain benefits, they impact the overall well-being. It is a powerful weapon for people with extra tight schedules and who are sleep-deprived for example, night-shift employees or travelers. Power naps effectively relieve fatigue, improve performance, boost mood, enhance heart health, and help achieve ultimate physical vitality and health. [6]



World Sleep Day serves as a reminder of how important sleep is in our lives. In the spirit of the day, adopting the practice of power-napping will help achieve a balance of rest and work with peak performance. By allowing ourselves to pause and recharge, we not only appreciate our health and well-being but also boost our productivity to new heights.

Author: Sanika Pande

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