A short nap, done well, is a reset

A well-timed nap can restore alertness, mood, and focus — but done wrong, it leaves you groggy and wrecks that night’s sleep. The difference comes down to length and timing.

Nap the right way

• Keep it short — 10 to 20 minutes — to avoid waking from deep sleep groggy.
• Nap early-to-mid afternoon, aligned with your natural dip; later naps hurt night sleep.
• Set an alarm so you don’t overshoot into deep sleep.
• The “coffee nap” trick: caffeine right before a short nap — you wake as it kicks in.

A proper power nap works with your natural afternoon energy dip rather than masking it with more caffeine. If you struggle with night sleep, though, be cautious with napping — it can reduce the sleep pressure you need at bedtime. Used wisely, a short nap is a genuine performance tool.

📖 Go deeper: What power naps actually do for your brain and how to take one without grogginess