Quick siesta advantages: Discover the ways a brief power nap boosts cognitive health.
In the hustle and bustle of daily life, taking a nap might seem like a luxury, but science shows that a well-timed and well-planned nap can bring numerous benefits, particularly for mood, alertness, and memory.
A 10-minute nap can provide a positive mood boost for up to an hour after waking up, according to a study in 2017 [Leong et al., 2017]. For those seeking more extensive benefits, a 30-minute nap is recommended for better memory coding [Ong et al., 2023]. Longer naps, such as those lasting 90 minutes, allow for a full sleep cycle and deeper restorative benefits [2, 4].
To make the most of daytime napping, follow these expert-backed guidelines:
1. **Nap Duration:** Keep naps short, ideally between 10 and 30 minutes, to avoid sleep inertia (grogginess). Alternatively, naps lasting around 90 minutes enable a full sleep cycle and deeper restorative benefits [2, 4].
2. **Timing:** Take naps before 2 PM to avoid interfering with nighttime sleep. Early afternoon naps align better with natural circadian dips and enhance alertness without disrupting nighttime rest [3].
3. **Nap Environment:** Create a quiet, dark, and cool place to nap, similar to your optimized bedroom environment. Use blackout curtains, eye masks, earplugs, and maintain a temperature around 60-67°F (15-19°C) [1, 4].
4. **Avoid Interfering Substances:** Limit caffeine intake at least several hours before napping, as caffeine blocks sleepiness. Opt for calming drinks like chamomile tea instead [1, 4].
5. **Plan Naps with Alarms:** Use timers or smartphone apps to prevent oversleeping and maintain consistent nap lengths, ensuring naps stay in the beneficial window without turning into longer, disruptive sleep phases [4].
Napping offers numerous benefits, including reduced fatigue, improved reaction time, boosted mood, and support for memory consolidation—especially for factual and procedural memory [2, 4]. However, excessive daytime napping can signal underlying sleep or mood disorders and potentially worsen sleep quality if not addressed [2, 3].
A study found increased activity in the memory area of the brain among frequent nappers [2018 - Scientific Reports]. Another study showed that a 15-minute nap can reduce fatigue, lower mental stress, and improve mood for nurses working night shifts [Oriyama et al., 2014]. Short naps (10-15 minutes) increase brain activity in the processing area, which can help explain improved alertness [2020 - Social Cognitive and Affective Neuroscience].
Older adults who napped regularly had higher cognitive scores in memory and attention skills [2021 - General Psychiatry]. During naps, the brain organizes emotional processes, which helps neutralize negative emotions [unspecified source].
The Sleep Foundation recommends that adults get at least 7 hours of sleep per day. NASA recommends a 26-minute nap for boosting alertness, based on a study among commercial pilots [Ames Research Center, 2019]. An afternoon nap, of varying duration, improves alertness according to a review of 11 studies [2021 - International Journal of Environmental Research and Public Health].
In summary, by adhering to these principles—short early naps, proper environment, substance management, and timing—you can maximize the positive effects of napping on mood, alertness, and memory while minimizing risks to nighttime sleep quality [1, 2, 3, 4].
Napping for 10 to 30 minutes can provide a mood boost and enhance alertness, according to scientific research. Cultivating a health-and-wellness lifestyle that includes daytime napping can have benefits like improved reaction time, memory consolidation, and stress reduction, particularly when following expert-backed guidelines for nap duration, timing, environment, and substance intake.
