How to Nap and NOT Wake Up Groggy | 4 Tips

Do you ever wake up from naps either feeling worse than you did before the nap, or oversleeping and turning that 20 minute nap into a 3 hour snooze fest? I'll show you how to put a stop to it, and begin power napping like a pro.

The key to understanding how to nap more effectively is a familiarity with the sleep cycle (00:47). Effective power napping takes advantage of the lighter stages of sleep, specifically stages 1 and 2. Deeper sleep (meaning stages 3 and 4) is more restorative sleep that is best kept for overnight. Napping into deeper sleep stages is more likely to result in sleep inertia, feeling groggy, and even oversleeping.

|| SLEEP GEAR ||

|| VIDEO OUTLINE ||
I address 4 concerns you probably have about napping:
1. "I cannot fall asleep that fast!" 03:02
2. Oversleeping 04:19
3. "I won't be able to sleep at night" 04:57
4. "I still wake up tired!" 05:52

|| CONNECT ||
Special shout out to David Duong from Patreon!

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Disclaimer: Content of this video is my opinion and does not constitute medical advice. The content and associated links provide general information for general educational purposes only. Use of this information is strictly at your own risk. Kevin Jubbal, M.D. and Med School Insiders LLC will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.

[laser]

Just woke up from a 2 hour nap not knowing why i exist

[joannax]

Me: *wakes up at 6:00 am*
*blinks*
Phone: *8:30 am*

[YouNoub]

A good power nap from personal experience is...
when your alarm goes off and be like what??? did i even fall sleep?
why did that 20 minutes felt like 5 minutes? and i feel good and awake

[JeremiahNotABullfrog]

If you have the time, 90 minutes is a full cycle of 1 - REM and you will feel refreshed. 60 mins is the beginning stage of REM and you may feel a little groggy but should be fine for your memory. 30-50 mins is what you want to avoid.

[worthless]

I just woke up from a 4 hour nap and I feel so dazed.

[hoangtran]

Sometimes, I can’t take my power naps but my eyes are closed for about 15-20 min and I still am aware of my surroundings. Most often, I would feel much better and less sleepy without the luxury of taking a nap.

[whydoineedtohaveahandle]

I’ve tried setting an alarm for twenty minutes but it takes me like two hours to fall asleep every time so I’m still awake when it goes off. I don’t get how people do it

[frzspr]

Napping is like putting 5$ into your gas tank

[rsaa]

Watched this video just before taking a 3 hour long “nap”

[Prissy-Pants]

I have heard to get a good “power nap” that rest with your keys (or something) in your hand. Once you drop item then you need to get up. Supposedly, that is all the time you need. Great video. Thanks for sharing.

[shruthiswaminathan]

Amazing video as ever! If I feel sleepy or tired even after sleeping or napping adequately, I make sure to do some activity that I like a lot or excites me immediately upon waking up for about 15 mins. That way I slowly transition into feeling interested /refreshed and ready.

[lilyjoyapurado]

wow you have been and still is a blessing in my med life. thanks

[ameliasama]

I need 20 minutes to even fall asleep so-

[jigglytofu]

i hate when i wake up from a nap and just sit there thinking its the next day

[mrabu]

my 20mint nap always turn into 4-6 hour nap and i wake up at night😐

[fatima-xssn]

Youve been a blessing throughout my time in med. School.
I trust your advice a thousand times more than most of my peers'. . :)

[britneyhuynh]

I felt personally attacked when he said sleeping for 20 min turned into 2 hrs.. this just happened to me right now

[dinandv]

i just did one of those where you dont REALLY fall asleep but i was in bed for 9 minutes and im feelin ready

[disneyfun]

I just took a 10 hour nap and it’s 12 am and I have school tomorrow and I don’t think I can go back to sleep 😭😭 THIS IS WHY I DONT LIKE TO TAKE NAPS!!

[annal]

Just an anecdote for you, I did this the second I finished watching this video and it actually worked! I had to come home from the library because I was falling asleep, and set it for 20 minutes and actually woke BEFORE THE ALARM and remember just feeling non groggy / headache