Different nap durations produce varying effects, but one study suggests naps can improve cognition.
wanted to determine whether people who napped at least once a week and people who rarely or never napped had differences in nap outcomes, including memory consolidation processes that contribute to perceptual learning.
The authors found that four weeks of nap restriction among nap+ participants did not decrease the cognitive benefits they got from naps. And four weeks of nap practice among nap- participants did not boost nap-related perceptual learning. It’s possible that the intervention wasn’t long enough, but the results suggest that the benefits of napping may vary across different individuals. Some people are nappers, and some people aren’t, says Mednick, who was involved in the study.
According to Spencer, naps can be good for anyone, but they are particularly beneficial for people with high sleep needs , individuals who have lost sleep due to shift work and those who expect to lose sleep at night because they are about to work late. The duration of a nap depends on what you want to get out of it, says Mednick. For instance, a 20-minute nap is helpful for increasing alertness and attention, while a 90-minute nap will get you through all the sleep stages, she adds.
If you want to take a nap to improve your memory performance, you need to sleep long enough to reach and experience the slow-wave phase. Therefore, a nap of about 45 minutes would be ideal, says Spencer. Don’t nap for too long or too late in the day though — otherwise, you might have a harder time falling asleep at night.
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