How long should a nap be? 20-minute power naps vs. full 90-minute cycle naps — pick by your goal.
| Nap length | What you get |
|---|---|
| 20 min | Power nap — alertness without grogginess |
| 30 min | Light sleep only — slight grogginess possible |
| 60 min | Includes deep sleep — memory boost, groggy wake |
| 90 min | Full cycle — best for catching up on sleep |