What is the best way to nap?

I'm Jacob Katz, and this is The Renewal: an independent, subscriber-supported health newsletter that summarizes free tools for everyday life.

A lion doesn't chase mice. It hunts when it needs to and rests when it doesn't. Meanwhile, the antelope are constantly on the move—grazing, twitching at every sound, perpetually sussed out.

Now, think about your own life. Are you hustling nonstop, grazing through tasks all day like a caffeinated cow? Attending back-to-back meetings, juggling a dozen browser tabs, burning the candle at both ends with a blowtorch—all in the name of productivity?

Newsflash: You're doing it wrong.

"Hunt like a lion, don't graze like a cow." ~ Naval Ravikant

Lions hunt with intensity and purpose, then rest deeply. Cows graze endlessly and never fully relax.

So, what's the lion's secret weapon? Rest. Strategic, intentional, guilt-free rest.

Enter the power nap.

Humans are biphasic sleepers by nature - we're programmed for one long sleep at night and a shorter one in the afternoon. You can thank the industrial revolution for ending this.

But we've been sold this idea that relentless grind equals success. Sleepless nights and jam-packed schedules are worn like badges of honor. Adults don't nap—we grind, we hustle, we... fall asleep at our desks and wake up with keyboard imprints on our foreheads.

But that's a one-way ticket to Burnoutville, population: you.

Back in the '90s, NASA—yes, the rocket people—decided to tackle astronaut fatigue. Their solution? Naps. And not just any naps—a precise 25.8 minute power nap. Astronauts saw a 34% improvement in performance and a 54% boost in alertness.

So before you down your third cup of coffee and dive back into the fray, consider this: Maybe the most productive thing you can do is close your eyes and hit pause. Sleep essentially hits the save button on any new information.

Here's what napping can do for you:

Improve learning capacity (20%)

Improve alertness and performance

Reduce risk of heart disease (37%)

Improve emotional regulation, reduce impulsiveness, decrease frustration

Improve mood and reduce stress

Boost immune system

Increase productivity and reduce errors

Enhance physical stamina

Boost creativity (40%)

A 60-90 minute nap can produce the same improvement in learning as a full night's sleep

Choosing Your Nap Adventure

The Classic Power Nap (15-25 minutes)

Why: Quick boost without entering the deep stages of sleep.

Benefits: Enhanced alertness, mood, and no sleep hangover.

How to do it: Set an alarm for 20 minutes. Find a quiet spot. Close your eyes. Congratulations, you're napping.

The Extended Nap (60-90 minutes)

Why: For those days when you feel like a leftover pizza slice—cold and crusty.

Benefits: Deeper restoration but risk waking up feeling like you time-traveled.

NSDR and Chill

Can't nap? Try Non-Sleep Deep Rest (NSDR). You follow a guided script that helps you slip into a state of deep rest without actually falling asleep. It's a hack that high-performers like Google CEO Sundar Pichai swear by to reset their nervous system and boost creativity. Practices like Yoga Nidra fall into this category.

Try these:

10-minute NSDR by Andrew Huberman
10-minute Yoga Nidra Session
20-minute Deep Relaxation

Why it's awesome: Some people just can't fall asleep during the day, and that's okay. NSDR provides many of the same benefits as napping - increases dopamine, improves relaxation skills, and helps you sleep better at night.

But here's the deal: Timing is everything. Napping after 3 p.m. is like texting your ex at midnight—nothing good comes from it. It can mess up your nighttime sleep cycle. Aim for the early afternoon, right when that post-lunch coma starts creeping in.

I used to be embarrassed to nap in public. But here's the thing I learned—no one cares.

On Campus: Find a quiet corner in the library or an empty classroom.

At Work: Use your break time. Google, Nike, and NASA have installed nap pods in their offices to boost productivity and creativity.

In Public Spaces: Draw the shades, pull down the hoodie, lean back, and own it. You're not lazy; you're biohacking. A few days ago, I ordered "Legendary Mapo Tofu" at this Chinese restaurant. Huge plate. I housed it, walked to a park, and fell asleep on the grass. Great day.

Look, we're all juggling a lot. But being perpetually tired doesn't have to be the norm.

Napping is one of those rare life hacks that's backed by science, easy to implement, and free.

Next time you feel that wave of drowsiness hit—don't reach for another coffee. Don't scroll mindlessly through social media. Instead, find a spot, set a timer for 25 minutes, and close your eyes. It's the smartest investment you can make.

Action Steps:

Today, when you feel that 2pm slump, take a nap or try an NSDR session.

Set an alarm for 25 minutes.

Find a quiet spot and give yourself permission to rest.

See how you feel afterward. Worst case? You "waste" 25 minutes. Best case? You unlock a new level of productivity and mood you didn't know was possible.

Now, if you'll excuse me, my pillow is calling.

Jacob & The Renewal team