But, when you add the caffeine component, you get additional benefits and increase your potential to wake up feeling even more alert and ready to continue your day at your full potential. Because a coffee nap is designed to last only 20 minutes, it’s the same length of time as a power nap. A nap this long helps you avoid sleep inertia and makes it much easier for you to wake up. Anyone who needs to feel refreshed to tackle a task or get through the rest of the day can benefit by taking a short rest. You probably should save this one for the weekends.

If you nap longer than thirty minutes your body lapses into delta, or deep, sleep.
The length of time you’re asleep should be about 20 to 25 minutes, and the ideal time to lie down is between 1 p.m. and 3 p.m. You don’t have to be a CEO to enjoy this routine.

The length of your nap and the type of sleep you get help determine the brain-boosting benefits. Delta sleep is difficult to wake from and if interrupted or just completed, can leave you feeling terribly groggy. Now, sleeping for 90 minutes may not fly with your boss, but it sure does have its perks when you need some rejuvenation.

Nap for 30 to 60 minutes and you’ll hit the deeper stages of sleep, where your brain waves slow down, making you feel groggy (as if you have a sleep hangover) when you wake up (also known as [sleep_term id="1236"]). The benefits of a nap can vary depending on how long you’re asleep.
Nap lengths. It might not be worth it to nap at all if you’re going to nap for this amount of time because you’ll likely come out of your shuteye feeling less alert than before.