Power naps are often celebrated as a quick and effective way to recharge, but why do some people feel more refreshed after one? Two leading experts shed light on the science behind this energising habit and how to make the most of it.

Dr A P Singh, Senior Consultant in Internal Medicine at Yashoda Super Speciality Hospital, explains that the magic of power naps lies in their optimal duration—usually 10 to 20 minutes. “During this brief period, the brain enters the early stages of sleep, allowing it to rest and reset without transitioning into deeper slow-wave sleep,” says Dr Singh. This avoids sleep inertia, the grogginess often experienced after waking from a longer nap.

He adds that power naps also help lower cortisol levels, reducing stress, while boosting serotonin, a neurotransmitter linked to mood stabilisation and relaxation. This combination fosters a sense of calm and rejuvenation. Dr Singh says that power naps are particularly beneficial for those engaged in mentally demanding tasks, as they enhance memory recall, creativity, and problem-solving abilities.

Dr Arun Chowdary Kotaru, Consultant in Pulmonology & Sleep Medicine at Artemis Hospitals, expands on the role of NREM (non-rapid eye movement) sleep during a power nap. “In the lighter stages of NREM sleep, the body receives just enough rest to recharge the brain and body without causing grogginess,” he explains. Power naps also reduce adenosine, a neurotransmitter associated with sleep pressure and drowsiness, which helps dissolve mental fog and boosts alertness.

“Research has shown that power naps improve productivity, sharpen reflexes, and reduce stress,” says Dr Kotaru. Workplace studies even suggest that short naps can outperform caffeine when it comes to enhancing focus and creativity.

Dr Singh agrees, adding that power naps are not a substitute for a good night’s sleep but a complementary tool to combat fatigue, improve mood, and boost daytime productivity.

Both experts stress the importance of timing. Dr Kotaru advises against napping too late in the day, as it can interfere with nighttime sleep, and warns against naps exceeding 30 minutes, which can lead to sleep inertia.

Dr Singh says that individual factors, including sleep patterns and activity levels, influence how refreshing a nap feels. While 10 to 20 minutes works for most, some may benefit from slightly longer naps, though this increases the risk of deeper sleep.

For maximum benefit, both experts recommend creating a comfortable and distraction-free environment for your nap. Dr Singh advises integrating power naps into daily routines for consistent energy boosts, while Dr Kotaru points out the natural restorative power of mindful napping as a quick and effective way to refresh the mind and body.

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