NASA Nap: How to Power Nap Like an Astronaut

/ Sleep Hygiene / What Is a NASA Nap: How to Power Nap Like an Astronaut

Updated October 27, 2023

Jay Summer Staff Writer

Jay Summer

Staff Writer

Jay Summer is a health content writer and editor. She holds a B.S. in psychology and master's degrees in writing and public policy.

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Dr. Pranshu Adavadkar Sleep Medicine Physician

Dr. Pranshu Adavadkar

Sleep Medicine Physician

As a board-certified sleep medicine physician with over 20 years of clinical experience, Dr. Adavadkar is an expert in diagnosing and treating sleep disorders in both children and adults, as well as addressing sleep issues experienced by veterans.

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What Is a NASA Nap?

The term “NASA nap” refers to a brief nap or power nap that is taken to optimize work performance. Often, people use the phrase NASA nap to specifically describe naps in the workplace Trusted Source National Library of Medicine, Biotech InformationThe National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information.View Source .

The originally researched NASA nap involved giving pilots a 40-minute opportunity to take a nap during a flight while other pilots flew. Following an extensive study Trusted Source National Library of Medicine, Biotech InformationThe National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information.View Source , NASA determined that the ideal nap length is 26 minutes to maximize its effects on job performance and alertness, and minimize the effects of sleep inertia, the dazed sluggish feeling commonly experienced from longer naps.

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What Are the Benefits of NASA Power Naps

The original 1995 NASA study found that pilots who napped for 26 minutes experienced up to a 54% increase in alertness and a 34% increase in performance on the job, compared to those who didn’t nap. Additionally, they experienced less sleepiness toward the ends of their flights, while the pilots who did not nap showed twice as much sleepiness.

In more recent studies unrelated to NASA, brief naps, also often called power naps, have continued to show benefits Trusted Source National Library of Medicine, Biotech InformationThe National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information.View Source , including:

Improved memory and creativity
Decreased reaction time
Better heart health
Increased focus and concentration
Lower blood pressure

Tips to Power Nap Like An Astronaut

There are a few strategies you can employ when taking a power nap.

Keep Your Nap Short: Try to keep your nap under 30 minutes. To take a proper NASA nap, spend 6 minutes falling asleep and 26 minutes asleep, napping.
Try consuming caffeine: Ingesting caffeine immediately before your power nap may provide an even greater energy boost than a nap alone.
Find a sleep-friendly spot: It is easier to fall asleep in a space that is dark, quiet, and a temperature that you find comfortable. If you are sleeping in the workplace, this might be difficult. In the case that you do not have a dark, quiet place to sleep, earplugs and eye masks may help by blocking out potentially disruptive sound and light.

About Our Editorial Team

Written By

Jay Summer,Staff Writer

Jay Summer is a health content writer and editor. She holds a B.S. in psychology and master's degrees in writing and public policy.

Medically Reviewed by

Dr. Pranshu Adavadkar,Sleep Medicine Physician

Learn more about our Editorial Team

References

2 Sources

Dutheil, F., Danini, B., Bagheri, R., Fantini, M. L., Pereira, B., Moustafa, F., Trousselard, M., & Navel, V. (2021). Effects of a short daytime nap on the cognitive performance: A systematic review and meta-analysis. International Journal of Environmental Research and Public Health, 18(19), 10212.
https://pubmed.ncbi.nlm.nih.gov/34639511/
Rosekind, M. R., Smith, R. M., Miller, D. L., Co, E. L., Gregory, , KB, Webbon, L. L., Gander, P. H., & Lebacqz, J. V. (1995). Alertness management: strategic naps in operational settings. Journal of sleep research, 4(S2), 62–66.
https://pubmed.ncbi.nlm.nih.gov/10607214/