KATHMANDU: The concept of the power nap is gaining increased attention among health and productivity experts, as more people look for natural and efficient ways to combat fatigue, boost focus, and improve daily performance.

A power nap refers to a short nap typically lasting between 10 to 30 minutes, aimed at recharging the body and mind without entering deep sleep stages that can cause grogginess. Experts say the ideal nap length is around 20 minutes, which is long enough to promote alertness and short enough to avoid sleep inertia.

According to sleep researchers, power naps offer a range of benefits. These include improved alertness, better memory retention, enhanced mood, and increased productivity. In high-pressure environments such as workplaces or academic settings, short naps have been shown to improve mental performance and reaction time.

“Even a 15-minute nap can significantly enhance cognitive function,” said a health and wellness expert. “It’s especially effective in the early afternoon, when many people experience a natural dip in energy levels.”

Additional studies suggest that power naps may also support cardiovascular health, with some evidence pointing to lower blood pressure in regular nappers.

For best results, health professionals recommend taking naps between 1 PM and 3 PM, in a quiet and dimly lit environment. Using a sleep mask or white noise can help create ideal conditions. Importantly, individuals should set an alarm to avoid oversleeping, which can disrupt nighttime sleep or lead to grogginess.

While power naps are generally beneficial, experts caution those who suffer from insomnia or other sleep disorders to consult a medical professional, as napping during the day may interfere with nighttime rest.

With increasing awareness of mental health and well-being, power naps are being seen not just as a luxury but as a practical, science-backed solution for improving daily functioning in both professional and personal life.