How Long to Nap for the Biggest Brain Benefits

How Long to Nap for the Biggest Brain Benefits

For a quick boost of alertness, experts say a 10-to-20-minute power nap is adequate for getting back to work in a pinch.

For cognitive memory processing, however, a 60-minute nap may do more good, Dr. Mednick said. Including slow-wave sleep helps with remembering facts, places and faces. The downside: some grogginess upon waking.

Finally, the 90-minute nap will likely involve a full cycle of sleep, which aids creativity and emotional and procedural memory, such as learning how to ride a bike. Waking up after REM sleep usually means a minimal amount of sleep inertia, Dr. Mednick said.

According to a growing body of research, napping is a smart thing to do. It can help refresh the mind, make you more creative, boost your… Read…

Taking a nap, we've seen time and again, is like rebooting your brain. But napping may be as much of an art as it is a science. The Wall Street Journal offers recommendations for planning your perfect nap, including how long to nap and when.3

The sleep experts in the article say a 10-to-20-minute power nap gives you the best "bang for your buck," but depending on what you want the nap to do for you, other durations might be ideal:

For a quick boost of alertness, experts say a 10-to-20-minute power nap is adequate for getting back to work in a pinch.

For cognitive memory processing, however, a 60-minute nap may do more good, Dr. Mednick said. Including slow-wave sleep helps with remembering facts, places and faces. The downside: some grogginess upon waking.

Finally, the 90-minute nap will likely involve a full cycle of sleep, which aids creativity and emotional and procedural memory, such as learning how to ride a bike. Waking up after REM sleep usually means a minimal amount of sleep inertia, Dr. Mednick said.

In addition to those recommendations, one surprising suggestion is to sit slightly upright during your nap, because it will help you avoid a deep sleep. And if you find yourself dreaming during your power naps, it may be a sign you're sleep deprived.
There's nothing like a power nap to restore energy and improve productivity. Now you can get the "ultimate" power nap by timing it… Read…
While you're planning your nap, don't forget to time it during the right time of day as well. The Perfect Nap: Sleeping Is a Mix of Art and Science | The Wall Street Journal via NextDraft