How long is a power nap?

A power nap is typically 10 to 30 minutes long, with 20 minutes being ideal, to provide a quick energy boost and improve alertness without entering deep sleep, which causes grogginess (sleep inertia). Shorter naps (like 10 minutes) offer immediate benefits, while slightly longer ones (around 20-30 mins) enhance alertness and cognitive function, helping to reduce fatigue and improve mood.

Is a 2 hour nap a power nap?

A power nap, also known as a Stage 2 nap, is a short slumber of 20 minutes or less which terminates before the occurrence of deep slow-wave sleep, intended to quickly revitalize the napper. The expression "power nap" was coined by Cornell University social psychologist James Maas.

Is the 8 minute Navy Seal nap real?

The Navy SEAL nap is a type of power nap popularized by former Navy SEAL Jocko Willink who tweeted that an 8–minute power nap with his feet elevated left him feeling recharged and gave him the energy to power through the rest of his day.

What is the 30 60 90 nap rule?

The 30-60-90 nap rule (often called the 30-90 rule) is a guideline for choosing nap lengths based on desired benefits, using sleep cycles: aim for under 30 minutes for alertness without grogginess (light sleep), or around 90 minutes to complete a full sleep cycle (including REM sleep) for memory and deep rest, avoiding the disruptive middle ground (like 60 minutes) where you might wake from deep sleep. A 30-minute nap boosts alertness, while a 90-minute nap allows for a full restorative cycle, preventing sleep inertia (grogginess). 

Is 30 minutes too long for a power nap?

How Long Is a Power Nap? Some experts say the power nap duration should be even shorter — 20 minutes max. But all agree it shouldn't exceed 30 minutes. That's because the body enters a deep sleep around that time, and waking up from a deep sleep can lead to grogginess, according to the Sleep Foundation.

Are naps actually good for us? | Sleeping with Science

What is the 10 5 3 2 1 rule for sleep?

The 10-3-2-1-0 sleep rule is a bedtime routine guideline to improve sleep quality by creating cut-off times for stimulants and disruptive activities: 10 hours before bed stop caffeine, 3 hours stop large meals/alcohol, 2 hours stop work/stress, 1 hour stop screen time, and aim for 0 snooze button presses in the morning, offering a structured way to prepare your body and mind for rest,. 

How long is a Navy Seal nap?

A Navy SEAL nap is a short, powerful recharge lasting about 8 to 10 minutes, popularized by Jocko Willink, involving lying down with your legs elevated (above the heart) on a surface like a couch or bed to quickly reduce fatigue and improve alertness without grogginess, acting as a mental reset.
 

How do navy seals fall asleep so quickly?

Navy SEALs fall asleep quickly by mastering relaxation techniques like the Military Sleep Method, which involves deep breathing, progressive muscle relaxation (tensing and releasing body parts), and visualization (imagining peaceful scenes) to calm the nervous system, plus using specific "power nap" tactics like the "Legs Up" position for quick rejuvenation in demanding situations. These techniques, practiced over weeks, train the body and mind to switch off rapidly, even under stress.
 

Why did medieval people sleep twice?

Historian A. Roger Ekirch has argued that before the Industrial Revolution, interrupted sleep was dominant in Western civilization. Ekirch asserts that the intervening period of wakefulness was used to pray and reflect, and to interpret dreams, which were more vivid at that hour than upon waking in the morning.

What is the 40% rule in Navy SEALs?

A powerful mindset to carry is the Navy SEALs 40% Rule: When your mind says you're done, you're only actuallly about 40% done. Physical injuries aside, our bodies are often far stronger than we think - the mind usually quits first, acting as a protective barrier rather than reflecting true limits.

What does 4444 mean to Navy SEALs?

A prime example is the box breathing technique, famously used by the Navy Seals, known as the 4-4-4-4 method. This simple yet effective method involves a cycle of inhaling for 4 seconds, holding the breath for 4 seconds, exhaling for 4 seconds, and then pausing for 4 seconds before the next inhalation.

What is the 4 7 8 military sleep technique?

The "military sleeping technique 4-7-8" refers to the 4-7-8 breathing method, a relaxation exercise where you inhale for 4 seconds, hold for 7, and exhale forcefully for 8, repeating the cycle to calm the nervous system and fall asleep quickly, often combined with muscle relaxation and visualization. This technique, popularized by the U.S. military and described by Dr. Andrew Weil, helps trigger the body's relaxation response, reducing anxiety and stress for better sleep. 

Did Einstein sleep 2 hours a night?

Albert Einstein is said to have slept 10 hours per night, plus regular daytime naps.

How long is an unhealthy nap?

Accessed May 19, 2025. However, prolonged napping, especially durations exceeding one hour and those occurring in the late afternoon or evening, has been linked to adverse health outcomes. These include an increased risk of obesity, diabetes mellitus type 2, cardiovascular disease, and other chronic conditions.

Why do power naps feel so good?

Power naps feel so good because they offer a quick mental reset, reducing fatigue and stress by letting your brain clear out "sleepy chemicals" like adenosine, boosting alertness, focus, and mood, all without entering deep sleep that causes grogginess (sleep inertia), making you feel refreshed and more productive. This short rest restores mental clarity and enhances cognitive functions like memory and problem-solving. 

What is the 3 2 1 rule for bedtime?

Three hours before you go to sleep, stop drinking alcohol. Two hours before you go to sleep, stop eating food. One hour before you go to sleep, stop drinking fluids.

What is the 2/3/4 nap rule?

The idea is that you'll have gradually increasing wake times between naps, with two hours before the first, three hours after that, and four hours just before bedtime. It's designed for babies who can do with just two naps a day, a stage that usually occurs between six and 18 months old.

How late is too late for a nap?

It's generally too late to nap after 3 p.m., with 2 p.m. to 3 p.m. being the ideal window for most people, as napping later can significantly disrupt nighttime sleep by reducing your "sleep drive" and interfering with your body's internal clock (circadian rhythm). Naps should ideally be short (20-30 minutes) and end at least 8 hours before bedtime to avoid grogginess (sleep inertia) and nighttime insomnia, but individual needs vary. 

What is the 3 foot rule Navy Seals?

The Navy SEAL 3-foot rule, or "three-foot world," is a mindset of focusing only on what's immediately within your control (your actions, attitude, effort) and ignoring external distractions, noise, and uncontrollable outcomes, a concept popularized by SEAL Mark Owen in No Hero, helping overcome overwhelm by breaking big challenges into small, manageable steps. It's about staying present and effective by owning your immediate space, whether on a rock wall or in business.
 

Is it OK to use my phone before bed?

Studies show that blue light before bed may have negative effects, such as trouble falling asleep and poor sleep quality. Even if you turn down the brightness of a screen, set it to dark mode or use a blue light filter, screens can still keep you awake for other reasons.

What is the 60% rule Navy SEAL?

“When you feel exhausted, tired and you want to give up, you´re really only 40 percent done: You still have 60 percent left.” It is a motto lived by the Navy Seals and the more you think about it, the more exciting it gets. Because at 40%, we might just scratch our real potential.

What is the 30-90 rule for naps?

The 30-90 nap rule is a guideline suggesting naps should be either 30 minutes or less for alertness or 90 minutes or more (a full sleep cycle) to avoid waking up groggy (sleep inertia) from deep sleep. Naps between 30 and 90 minutes often disrupt deep sleep, leading to fogginess, while shorter naps refresh, and longer ones complete restorative cycles, making the rule ideal for boosting cognitive performance and energy.