The Power of Naps: How Short Rests Boost Your Energy and Brain Function

As humans, we often underestimate the power of taking a nap. It’s easy to get caught up in the hustle and bustle of daily life and forget to prioritize rest. However, research has shown that taking a short nap can provide numerous benefits to our overall health and well-being.

Why Naps are Important

Naps are important because they help us recharge, boost our energy levels, and improve cognitive function. When we take a nap, we allow our brains and bodies to rest, which can lead to increased productivity and better decision-making abilities. In addition to these benefits, naps have also been shown to improve mood and reduce stress levels. When we are well-rested, we are better equipped to handle the challenges and stressors that come our way.

The Benefits of Short Naps

Short naps, typically lasting between 10 and 30 minutes, can provide a quick energy boost without leaving us feeling groggy or interfering with nighttime sleep. These naps can be especially beneficial for those who experience a mid-day slump or have trouble staying focused throughout the day.

Research has also shown that short naps can improve memory function. A study conducted by the University of California, Berkeley found that a 90-minute nap can improve memory recall by up to 10%. This is because during sleep, the brain consolidates information and strengthens neural connections, which can lead to better memory retention.

In addition to memory improvement, short naps can positively impact our creativity. A study conducted by the University of California, San Francisco found that taking a nap can stimulate creativity and improve problem-solving skills. This is because the brain is able to process information in a different way during sleep, leading to new insights and ideas.

Lastly, short naps can help improve physical performance. Studies have shown that athletes who take a short nap before a game or practice have improved reaction times and better overall performance. This is because naps help improve focus and alertness, which can be essential for athletic performance.

Tips for Napping

  • Timing: The best time to take a nap is typically mid-day, between 1 pm and 3 pm. This is when our bodies naturally experience a dip in energy levels.
  • Duration: As mentioned earlier, short naps lasting between 10 and 30 minutes can provide the most benefits without interfering with nighttime sleep. However, if you have more time, longer naps can also be beneficial. Naps lasting up to 90 minutes can help improve memory and creativity, as well as physical performance.
  • Environment: Find a quiet and comfortable place to nap, free from distractions and noise. Consider using a sleep mask or earplugs to block out light and sound.
  • Wake-up: Set an alarm to ensure that you don’t oversleep and interfere with nighttime sleep.


Taking a nap may seem like a luxury, but it’s actually an important part of maintaining our overall health and well-being. Whether you’re looking for an energy boost, improved memory and creativity, or better athletic performance, a short nap can provide numerous benefits. So, the next time you find yourself feeling tired or unfocused, consider taking a quick nap to recharge and refocus. Remember to keep in mind the timing, duration, environment, and wake-up tips to maximize the benefits of your nap.

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Dr. Pedram Shojai

NY Times Best Selling author and film maker. Taoist Abbot and Qigong master. Husband and dad. I’m here to help you find your way and be healthy and happy. I don’t want to be your guru…just someone who’ll help point the way. If you’re looking for a real person who’s done the work, I’m your guy. I can light the path and walk along it with you but can’t walk for you.