The National Sleep Foundation recommends a snooze lasting 20 to 30 minutes. That’s long enough to grab a dose of that energizing Stage 2 sleep, without the risk of being plunged into the slow-wave sleep that can make you groggy.
A famous 1994 NASA study found that long-haul pilots who napped for 25.8 minutes were 50% more alert than their non napping counterparts and performed 34% better on certain tasks.
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