An afternoon slump is as common as sunlight; after all, who hasn’t faced mild fatigue in the afternoon, especially after lunch hours? While many may be overcome with the feeling of guilt, even at the thought of an afternoon nap, it may not be as bad. Most of us suppress it with coffee or through sheer will. However, there are numerous studies that show even a 20-minute downtime can actually be good for your health.
A quick power nap, a short nap that could be between 10 and 30 minutes, can just be the instant help to restore mental clarity and fight off fatigue at work. Research shows that even though you may be resting for a few minutes, it can effectively and immediately increase your level of alertness.
Why should you take a power nap?
Short naps come with a slew of health benefits that can lead to overall improvement of one’s quality of life. It can improve mood, reduce fatigue, enhance focus, and more. A 2023 study published in the National Library of Medicine found that power naps can reduce blood pressure and improve heart health, especially with afternoon naps.
At work too, power naps can greatly improve productivity. Not long ago, researchers at NASA found that pilots who napped 20 to 30 minutes were more than 50 per cent more alert and over 30 per cent more proficient at their jobs than those who did not nap.
Napping quickly restores alertness. In 2024, UC Irvine’s Sara Mednick compared naps, caffeine, and a placebo on cognitive function. Though the placebo outperformed caffeine, naps proved far more effective, offering the most mental boost.
Mednick calls naps putting the body in “low-power mode” to recharge. For both creative work and detail-oriented tasks, a short nap can significantly enhance afternoon performance. Similarly, sleep expert James Maas, who studied the subject for nearly five decades at Cornell, termed naps a “royal flush” as they reliably improve alertness, focus, productivity, creativity, and mood in just minutes.
Below is a table of benefits associated with short naps based on recent studies:
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| Benefit Area | Nap Duration | Key Findings |
| Cardiovascular health | ≤30 min (occasional) | 21–48 per cent lower risk of heart disease/HTN |
| Cognition & memory | 10–30 min | Improved vigilance, memory, processing |
| Mood & fatigue | 5–20 min | Better mood, reduced sleepiness |
| Performance / alertness | 20–30 min | NASA study: +50 per cent alertness, +30 per cent performance |
| Overall well-being | 10–30 min | Relaxation, alertness, reaction time |
| Optimal timing | Early afternoon | Minimises sleep inertia and nighttime interference |
Similarly, a 2010 Berkeley study found that short naps can boost brainpower by clearing short-term memory and making space for new information. This is a process tied to Stage 2 non-REM sleep. According to the study, participants who napped for around an hour were better at solving problems they had earlier struggled with. The study attests that even a brief afternoon nap under 15 minutes was shown to offer similar cognitive benefits. The study claims that long or short naps can essentially reset the brain, improve learning, and enhance problem-solving skills.
What does science say?
Short naps, ideally lasting 10-30 minutes, are backed by recent research for improving mood, alertness, cognitive function, and cardiovascular health. According to the studies, the best time is early afternoon around 1 to 3 pm, as this aligns with natural circadian dips and avoids interference with nighttime sleep. Ultra-short naps of 5 to 10 minutes are beneficial too, but 10 to 20 minutes offer much more. On the other hand, frequent or long naps of over 30 minutes may be linked to negative health signals; hence, moderation is key.
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