The Power of Naps: How to Nap Without Waking Up Groggy

A well-timed nap can boost your alertness by over 50 percent and your job performance by over 30 percent. However, if you nap for too long or at the wrong time, you experience "sleep inertia," a state of intense grogginess that can ruin your day.

The 20-Minute Power Window

The key to a successful nap is staying in the light stages of sleep. If you sleep longer than 30 minutes, you risk entering deep sleep. Waking up from deep sleep is disorienting and can take hours to clear.

The Nappuccino Technique

This is a high-performance secret used by professional athletes and CEOs:

This combination clears out the adenosine in your brain while simultaneously blocking the receptors, resulting in a dual boost of alertness and clarity.