Wondering whether the nap you just took will ruin your sleep tonight? You’re in luck.
Research on Napping
The study “The effects of napping on cognitive functioning” investigated the cognitive benefits of napping by conducting a meta-analysis of 10 studies that examined the impact of napping on cognitive performance. The studies included a total of 385 participants, who were asked to perform various cognitive tasks before and after napping.
Study Findings on Napping
The findings of the study were clear: napping can improve cognitive performance. Can we say that again for the people in the back? The study found that napping was associated with improvements in memory consolidation, attention, and reaction time. Participants who took naps could better recall information from memory tests, had better control of their attention, and were able to react more quickly to stimuli compared to those who did not nap.
Additional Findings on Naps
Plus, the study found that the length of the nap played a significant role in determining its cognitive benefits. Naps that were longer than 30 minutes were found to be more effective at improving cognitive performance compared to shorter snoozes. So, a power nap is still helpful, but a longer nap can be even better.
When should I nap?
Didn’t take much to convince you, huh? Timing, as usual, is everything. Napping too close to bedtime might mess with nighttime sleep and disrupt circadian rhythms. But taking a nap earlier in the day, like during the mid-afternoon slump, may not only improve cognitive functioning but also have a positive impact on mood and productivity. This is the best news I’ve heard all day.
If you struggle to sleep because of insomnia, shift work, or that really tough orgo class, taking a nap during the day can supplement or make up for sleep you might miss at night.
TL;DR
Napping can be an effective way to improve memory, attention, and reaction time, especially for those experiencing fatigue or sleep deficits. Naps longer than 30 minutes showed the best results, and avoiding napping too close to bedtime is best.
Lovato N, Lack L. The effects of napping on cognitive functioning. Prog Brain Res. 2010;185:155-66. doi: 10.1016/B978-0-444-53702-7.00009-9. PMID: 21075238.
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