Power Nap — 20 minutes

Why 20 minutes is optimal

NASA studied astronauts and found 20 minutes is the sweet spot:

• Brain enters Stage 1-2 sleep
• Does NOT enter Stage 3 (deep sleep) — avoiding grogginess
• Wake up with 34% better memory and 54% more alertness

Perfect nap protocol

Before

1. Time it right — between 1:00-3:00 PM (matches circadian rhythm)
2. Coffee nap? — drink coffee right before (caffeine kicks in at 20 min = perfect wake-up)
3. Dark, quiet, cool room (~22°C / 72°F)
4. Use earplugs / eye mask if needed

During

1. Recline, don't lie flat — or sit at desk
2. Slow deep breaths until drowsy
3. Set 20-min timer — never longer!

After

1. Get up immediately — no "5 more minutes"
2. Drink water to refresh
3. Get bright light exposure 1-2 min

What NOT to do

• ❌ Nap after 4:00 PM — disrupts night sleep
• ❌ Nap longer than 30 min (unless full 90 min cycle)
• ❌ Daily naps if night sleep is insufficient — fix the root cause