Napping for Peak Performance

What’s the Optimal Napping Time?

20-30 mins for most people

Why Cap It at 45 Minutes?

• Avoid “sleep inertia.” Waking during deep sleep (30–60 mins for most) leads to grogginess and worse reaction time.
• Naps over 30–45 min impair alertness and cognitive performance. (Tietzel & Lack (2002).
• Short naps (20–30 min) boost focus and improve performance.

Pro Nap Tips for Hockey Players

• Set an alarm: 20–30 min keeps you sharp, avoids grogginess.
• Nap early: ideally 6–8 hours before bedtime to avoid hurting sleep pressure.
• Create a nap zone: dark (mask), cool (19c/66f), quiet (earplugs), or white noise if it helps.
• Try a caffeine nap: drink coffee/espresso shot, nap 20 min, wake up boosted.

Bottom Line

Keep naps short. Evidence supports 20 to 30 minutes. That’s enough to improve alertness, reaction time, and recovery without interfering with your sleep or your shift.