How Long to Nap for the Biggest Brain Benefits 

 October 7, 2021

By  Gabriela

You fall asleep… Peek your watch… Nap again and several times so… Did you know that it actually reboots your brain? Following the Wall Street Journal, we will only confirm recommendations for planning your perfect sleep, when and how long to nap.

How Long to Nap

Experts say that for mental clarity and a quick boost of alertness, taking a nap for 10-20 minutes is sufficient. They recommend a 10-20 minute power nap before every important event when you need stability or speed.

If you still want to do restore your brain memory, you need at least 60 minutes, says Dr. Mednick.

How Long To Nap 2

He also says that a 90-minute nap is actually a complete cycle of sleep, which helps to improve creativity or increase emotional and procedural memory. This is a condition when the human brain stores all steps taken, for example, when you learn how to drive a car. In this case, after waking up, you may feel worse and more tired than before the nap. Why is this so?

According to Dr. Michael Breus, if you nap longer than 30 minutes, your body enters a phase of deep sleep and it is difficult to get out. Therefore, the more you sleep the more tired you feel.

Calculate How Long to Nap with This Interactive Nap Wheel

Nowadays, life becomes so dynamic that you have a lack of time to complete all of your obligations. This was the reason why I did some researches on how to reduce the duration of sleep, but still stay fresh and rested. The conclusion is that Life Hacker is unnecessary. In addition, taking 20 minutes nap in the afternoon gave me extra energy to complete the rest of my obligations in the next 3 – 4 hours.

Nap Benefits

A study published in PubMed found that napping for 5-10 minutes increases cognitive abilities and sense of alertness compared with no nap. It also:

  • Boosts Alertness;
  • Improves Learning And Memory;
  • Increases Creativity;
  • Boosts Productivity;
  • Lifts Your Spirits;
  • Zaps Stress.

You should always know that a lack of sleep can cause serious medical illnesses such as: 

How Long To Nap - Sleep Deprivation

Therefore TAKE A NAP – whenever you can.

Simple Nap Tips

  • 10-20 minute nap – fast recharging;
  • 60-90 minute nap – deeper sleep rejuvenation;
  • During your nap, sitting up slightly helps to prevent deep sleep.

Source: http://www.spiritscienceandmetaphysics.com

About the author 


A mom of two with a background in journalism, I took health into my own hands and started researching to find answers to my own health struggles. My research turned into a blog that turned into an amazing community (starring you!).When I'm not reading medical journals, creating new recipes, you can find me somewhere outside in the sun or undertaking some DIY remodeling project that inevitably takes twice as long as it was supposed to.

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