Power nap

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A power nap (sometimes called a catnap) is a short nap, usually 15-30 minutes, may appear to some as an oxymoron, coined by Cornell University social psychologist James Maas. It is thought by many to maximize the benefits of sleep versus time. This type of sleep pattern may be associated with polyphasic sleep; however, it is more often used to supplement normal sleep, especially when the sleeper has accumulated a sleep deficit.

Advocates of this sleep pattern recommend various durations for a power nap. Many have a precise time which they say is optimal. People who regularly take power naps usually have a good idea of what duration works best for them. Some people take power naps out of necessity. For example, someone who doesn't get enough sleep at night and is drowsy at work may sleep during his or her lunch break. Others may prefer to regularly take power naps even if their schedule allows a full night's sleep. Importantly, napping skills are trainable and have been shown to become more efficient in more experienced nappers.

Scientists have recently begun investigating the benefits of napping for performance across a wide range of cognitive processes. Dr. Sara C. Mednick, a researcher at the Salk Institute and faculty at the University of California, San Diego, and the world’s leading authority on the nap, has reported on the benefits of napping for memory (published in Nature Neuroscience 2002, 2003).^[1] Since these seminal studies demonstrated that naps were as good as a night of sleep on some memory tasks, more sleep laboratories have reported similar results.

The growing interest in napping may be in response to frequent reports from sources including the National Sleep Foundation that Americans are sleep-deprived. Studies report that lack of sleep is related to impaired health, cognition, safety and productivity. Dr. Mednick's book TAKE A NAP! CHANGE YOUR LIFE. is the scientifically-proven program based on Dr. Mednick’s ground-breaking research. ^[2] With advice on when to nap; how long to sleep; and how not to wake up groggy, the book also includes tips on creating the right nap environment, a 16-step technique for falling asleep, and a six-week napping workbook. The book also features an accessible “Nap Wheel,” showing readers precisely when they should nap for desired results (the optimal time to take a nap rich in rapid eye movement REM sleep, which inspires creativity and heightens perception, or a different nap with more stage 2 sleep, increasing alertness and motor skills).

A power nap, in particular is defined by its short duration of 20 minutes. This time period prevents nappers from entering into deep sleep. Waking up after a person has entered deep sleep can result in a phenomenon known as sleep inertia, perhaps causing the person to feel groggy. Research has shown, however, that splashing water on one's face, brief exercise or a shot of caffeine can help decrease the ill effect of sleep inertia.

In the Australian state of Victoria, the Transport Accident Commission has invested in advertising campaigns, advising drivers to take a "15 minute powernap" to help reduce the risk of fatigue when operating a motor vehicle.

In New York, a company called Metronaps has opened a branch in the Empire State Building, charging patrons US$14 for the use of facilities (semi-enclosed 'capsule' lounge chairs) for a brief power nap. Patrons can also purchase membership for $65 per month.^[3]

A NASA study has found that while naps improve memory functions, they do not aid basic alertness.^[4]