What’s the best way wake up our brains and get over that feeling of fatigue and exhaustion? Taking a nap improves brain activation and improves our level of alertness, memory, sense of humor, and creativity. Is there a “perfect” nap? What are the main benefits of taking a nap and how can you get them? Here are 10 ways to optimize your brain resources while you nap.
1. Napping helps fight mental exhaustion
Many people associate physical exhaustion with wanting to sleep, but mental exhaustion plays an important role in our sleep rhythm. Throughout the day, our brains accumulate adenosine, a hormone that slows down brain activity and induces sleep.1✅ JOURNAL REFERENCE
DOI: 10.1016/S0074-7742(05)63007-3 So having a nap is a perfect opportunity to recharge your energy reserve (glycogen) and bring these levels back down.
2. Napping can help increase brain activity
Taking a 10 or 15 minute nap helps recover your attention level for at least 3-4 hours.2✅ JOURNAL REFERENCE
PMID: 12220317 However, the way you sleep is very important. Aside from hormones, scientists can see how your brain is functioning through its electrical activity (EEG). For example, attention levels and alertness is about P300 electrical waves. The monotony of daily life can make these “attention waves” decrease.
2. Napping can be a healthy habit
If you’re one of those people who regularly takes naps (2-3 times a week), you’re pretty lucky. Taking naps definitely has benefits for our brains and our bodies. It’s a healthy habit that can help lower blood pressure, strengthen the immune system, avoid fatigue, increase motivation, and improve mood.3✅ JOURNAL REFERENCE
PMID: 21359666 4✅ JOURNAL REFERENCE
3. Napping helps your brain recover after intense mental activity
Our brain is best able to rest during deep sleep, which happens after sleeping about 25 minutes. It is a period to disconnect, where your neural activity and blood flow to the brain decreases. If you’ve spent hours working or studying, your brain needs extra time to recover.
4. Napping helps strengthen your memory
How can napping help you remember what you’ve just studied? Naps that activate deep sleep or help you integrate and remember the information that you’ve studied, but the length of the nap does make a difference.5✅ JOURNAL REFERENCE
5. Napping can help reduce stress
That’s right. A study has shown that napping seems to be a perfect “antidote” to counteract stress that you’ve accumulated throughout the day.6✅ JOURNAL REFERENCE
DOI: 10.1016/j.annemergmed.2006.02.005 During the first 15 minutes of sleep, the neurons in the prefrontal cortex (for executive functions), start to “relax”.
6. Trust your brain while you sleep: your brain knows how to prioritize
Imagine that there are two types of news: one that is emotional (“your house just burned down”) and another academic one (“memorise this text after a nap”). While you sleep, your brain will “record” the information about the exam. Why? Because it’s able to prioritize what’s most important to your near future.7✅ JOURNAL REFERENCE
7. Napping can help make you happier
We’ve seen how naps can make you less tired and improve memory and performance, but what happens to our emotions? Taking naps can increase the number of positive emotions that you feel, you’ll have more energy, and you’ll be motivated by your sense of happiness.8✅ JOURNAL REFERENCE
8. Napping can give your brain function a quick boost
Even just a short 6-7 nap after reading a text can help improve your brain function.
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