Inside the ‘NASA nap’: The 26-minute habit that could change your life
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We all know sleep deprivation is bad for us. In fact, chronic sleep deprivation is considered a “critical health hazard” that can severely impair your body, and has dire effects on the immune system, metabolism, cardiovascular system and brain function.
While many people nap to counteract the lack of a good night’s sleep, this can result in “sleep inertia” − that feeling of intense grogginess, disorientation and cognitive impairment immediately after waking. In the ’90s, NASA embarked on a groundbreaking study that uncovered the perfect amount of time to nap to increase alertness, and now the “NASA nap” is making a resurgence.
The NASA nap has been scientifically proven to help you perform better. iStoc
What is the NASA nap?
While many think NASA is only interested in space travel, it has actually been behind some groundbreaking studies rooted in everyday life.
This includes the ‘Crew Factors in Flight Operations IX: Effects of Planned Cockpit Rest on Crew Performance and Alertness in Long-Haul Operations’ study undertaken by NASA’s Fatigue Countermeasures Group.
Its lead author, Dr Mark Rosekin, is considered the father of the ‘NASA nap’.
The study analysed 21 long-haul commercial flight crews, whose pilots were monitored to look at the effects of “sleep inertia”.
The study found resting for no more than 40 minutes, of which 26 minutes was spent sleeping, led to improved alertness and performance.
Among the findings was that alertness increased by 54 per cent, while performance improved by 34 per cent when compared with a control group that did not nap.
Why does it work?
By taking a quicker snooze, without entering a deep sleep, mental sharpness was maximised.
The specific 26-minute sleep duration provides just enough time to experience Stage 2 (Theta) sleep without sinking into deep slow-wave sleep, which triggers “sleep inertia”.
Sleep expert weighs in
Dr Sumedha Verma is a clinical psychologist and founder of Deep Sleep Health, which delivers programs to improve sleep, health and performance. She works with organisations, individuals and health services.
Dr Sumedha Verma is a clinical psychologist and sleep expert. Sumedha Verma
She said there was “solid science” short naps, such as the NASA nap, improve alertness and cognitive functioning.
“Keeping naps shorter means we don’t enter into deep sleep, which, when woken from, can make us feel groggy or even drunk,” she said.
While some sleep experts are not in favour of napping, arguing it can cause poorer evening sleep, Verma said, “there’s no one-size-fits-all” when it comes to sleep strategies.
“Naps can be restorative to boost energy and alertness during the day, particularly if you’ve had short nighttime sleep [such as] new parents, caregivers or shift workers.
“Napping is a tool not necessarily a substitute. If it feels good for you, and it doesn’t disrupt your rhythms or life – go for it!”
She did, however, warn insomniacs to “keep naps short and earlier in the day” to avoid cutting into nighttime sleep.
“Aim for 20 minutes,” she said – and if you find yourself unable to nap, don’t panic: “Don’t force yourself to sleep. Rest is as good as sleep.”
Why are people talking about the NASA nap?
In April 2026, Scott Kirby, the chief executive of United Airlines, appeared on Brilliant Moves: Coffee with CEOs when he talked about how he managed his job.
There is “solid science” short naps improve alertness and cognitive functioning iStock
“A thing I do that people have thought is weird is that, throughout my whole career, when I’m in the office, I’ll close the door and take a 20-minute nap,” he said.
“It sounds like a personal quirk, but it isn’t. It’s one of the most research-backed productivity habits out there.
“When you’re tired, your brain is not 100 per cent. If you’re not 100 per cent, you shouldn’t be making decisions.”
Kirby’s comments caught the attention of media outlets in the US, and his mention of a 20-minute nap was linked to the NASA nap.
So would Verma like to see Aussie workplaces bring in nap time?
“Ensuring sufficient rest is a workplace requirement – and employers have a duty of care,” she said.
“Naps could be a useful introduction, but this needs to be within a work culture that prioritises sufficient rest for productivity, safety and well-being.
“For high-risk workers – healthcare, shift work, transport, emergency services – a sanctioned rest break is a risk management strategy, not a perk.”
How to have a NASA nap
According to Sleep Health Foundation, there are a few important steps to follow to make sure you get the most out of your NASA nap, without disrupting your nighttime sleep
Step 1 − Get the timing right
Avoid late-afternoon naps. Anything after mid-afternoon (2pm-3pm) could interfere with your ability to fall asleep at night.
Step 2 − Find a quiet, dark spot
Make sure it is cool and comfortable. Use earplugs and/or an eye mask to block out distractions.
Set an alarm so you don't oversleep, Getty
Step 3 − Set an alarm
Set an alarm for 20 to 26 minutes to make sure you don’t oversleep.
Another option is to try a “Napspresso”. Some suggest a having cup of coffee immediately before your nap. It won’t affect your sleep because caffeine takes 20 minutes to kick in, but you will wake up just as the caffeine hits.
