Find the ideal nap duration to boost energy without the post-nap grogginess.
Not all naps are created equal. The duration of your nap determines what sleep stages you enter and how you'll feel afterward.
10-20 minutes: Perfect for a quick energy boost. You'll stay in light sleep and wake up alert.
30 minutes: May cause sleep inertia—you'll wake up groggy before feeling better.
60+ minutes: Allows for deeper sleep and REM, but can cause significant grogginess if woken during deeper stages.
90 minutes: One full sleep cycle. Waking at this point minimizes grogginess.