Take a 20-minute power nap

A 20-minute rest is scientifically restorative without leaving you groggy.

1.Set an alarm for exactly 20–25 minutes.
2.Lie down somewhere comfortable — couch or bed.
3.Close your eyes and breathe slowly. Don't worry if you don't fully sleep.
4.When the alarm goes off, get up immediately and drink water.

Now doing

Take a 20-minute power nap

00:0020–25 minlow energy

Steps

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Why it works

A 20-minute nap has measurable effects on alertness, mood, and memory consolidation. The key is 20 minutes, not 60 — longer naps enter deep sleep and produce grogginess.

Best for

•Early afternoon (1–3pm ideal)
•A day after a bad night's sleep

Variations

•Set a 25-minute alarm (5 to fall asleep, 20 asleep). Longer is counterproductive.
•If you can't sleep, just lie still with eyes closed — 'quiet rest' captures most of the benefit.