A nap can boost your cognition, here’s how |

In this hustle culture, where everyone is in the rat race, and constantly trying to push the envelope, sleep often takes a backseat. Sleep has a crucial role in brain function, and numerous other functions from the heart, lungs, metabolism, immune function, mood, and even disease resistance. The impact of a 10-minute nap on our cognition and mood itself is beyond miraculous.
According to a 2022 studyeven a few minutes of rest with closed eyes can improve memory, perhaps to the same degree as a full night of sleep.
A 2024 meta-analysis of 44 studies revealed that habitual daytime napping is linked with an increased risk for cardiovascular disease, metabolic disease, and all-cause mortality. However, cutting down the nap time to less than 30 minutes did not have these associated risks.
A 2023 study revealed that daytime napping may help to preserve brain health by slowing the rate at which our brains shrink as we age. “Our findings suggest that, for some people, short daytime naps may be a part of the puzzle that could help preserve the health of the brain as we get older.” Senior author Dr Victoria Garfield (MRC Unit for Lifelong Health & Ageing at UCL) said in a statement.

So how to take a nap to reap the cognitive benefits without any risks?
Duration
The duration of your sleep is crucial. Aim for 20-30 minutes to avoid sleep inertia. According to the Sleep Foundation, napping longer than 30 minutes results in grogginess and diminished performance after waking up. Too much nap can take away all the benefits of napping.
Time of nap

Afternoon naps are often proven to be beneficial to reap the benefits. For most people, a nap just before or during the post-lunch period is found relaxing. As the period right after lunch is often linked with decreased alertness, taking a nap during this time might keep you productive for the rest of the day. Try to nap in the afternoon is the best, as it won’t disrupt your nighttime sleep.
Environment
Another factor to consider while taking a nap is the environment. Dark, cool, and quiet environments are ideal for napping. If you are working from home, the bedroom is the ideal place for a short snooze. Blackout curtains and white noise are helpful. In an office setting, carry accessories such as earplugs or an eye mask to reduce disruptions during nap time. If your workplace provides nap pods, make use of it.
Coffee before nap
Well, if it sounds weird, hold on. Though caffeine is an enemy of sleep, it takes at least 30 minutes after it is consumed to show any effects. So, if you drink coffee, just before your nap time, you will feel a boost of energy, when you wake up after 30 minutes. This may increase alertness after waking up.
Though napping is linked with a cognitive boost, always remember that it is not a substitute for a good night’s sleep. Naps can be a great tool for a cognitive reset, but they shouldn’t replace quality rest at night.

Babies initially need 16 to 18 hours of sleep per day, which is often linked with boost growth and brain development. School-age children and teens on average require about 9.5 hours of sleep per night. In the case of most adults 7-9 hours of sleep a night is adequate.
Brief, intentional naps can be a powerful way to recharge the brain, improve focus, and enhance memory.
(Pic courtesy: iStock)