Power Nap Protocol (NASA Method)

What is Power Nap Protocol (NASA Method)?

A NASA study by Mark Rosekind found that a 26-minute nap improved alertness by 54% and performance by 34% in pilots and astronauts. The key is duration: naps under 30 minutes capture light sleep benefits without entering deep sleep, which causes grogginess. Huberman recommends the 'NSDR' (Non-Sleep Deep Rest) protocol as an alternative for those who can't fall asleep during the day.

Is there evidence for it?

How do you do Power Nap Protocol (NASA Method)?

1. 1.Schedule your nap between 1-3 PM when circadian rhythm naturally dips — this window maximizes benefit
2. 2.Set an alarm for exactly 25 minutes (allowing 5 minutes to fall asleep, 20 minutes of actual sleep)
3. 3.Lie down in a dark, quiet environment. Even if you don't fully sleep, the rest state provides significant cognitive restoration
4. 4.If you can't nap: try NSDR instead — a 10-minute Yoga Nidra or body scan meditation achieves similar brain state restoration
5. 5.Drink a coffee immediately before your nap ('napuccino') — caffeine takes 20 minutes to kick in, so it activates right as you wake

How long does it take?

25-30 min.

Is it hard to start?

easy.

This is one entry from the library Shift matches against. It is general information, not advice about you, and nothing on this page came from anyone's conversation.