Are you struggling to retain information as effectively as before? If so, it may be time to take a nap! Research shows that taking a nap after learning can significantly improve memory retention and cognitive function. I wish this was something I knew many years ago, especially as I was learning new things. Though, I am still learning and have adopted naps into my daily routine.

Here are some key benefits of napping, backed by scientific research:

• Consolidates memories: Sleep plays a crucial role in consolidating and storing new memories. According to a study published in “Nature Neuroscience” (Stickgold, 2005), sleep helps transfer newly acquired information from short-term to long-term memory.
• Improves focus and creativity: Napping helps refresh the brain and reduce fatigue, leading to improved focus, creativity, and overall cognitive function. A study published in “Psychology Today” (Dinges, 1995) found that short naps can enhance cognitive performance, especially in tasks that require sustained attention and working memory.
• Reduces stress: Sleep regulates hormones that control stress and mood, such as cortisol and serotonin. A study published in “Health Psychology” (Spiegel, 2004) found that napping is linked to a decrease in cortisol levels and an improvement in mood.

To make the most of your naps, follow these action steps:

• Establish a routine: Try to nap at the same time every day to establish a routine. This will help you fall asleep faster and get the most out of your nap. A study published in “Sleep Medicine” (Wu, 2005) found that napping at the same time every day can improve sleep quality and enhance the benefits of napping.
• Keep it short: Aim for a 20-30 minute nap. This is the ideal length to maximize the benefits of napping without feeling groggy upon waking. A study published in “Sleep” (Carskadon, 2005) found that 20-30 minute naps can improve cognitive function and alertness without negative effects.
• Create a comfortable environment: Find a quiet, dark place to nap, and use a pillow, blanket, or eye mask for added comfort. A study published in “Environment and Behavior” (Ellis, 2005) found that a quiet, dark, and comfortable environment can improve sleep quality and enhance the benefits of napping.

Finally, taking a nap after learning can have a profound impact on your brain power. As Dr. Sara Mednick, sleep researcher and author of “Take a Nap! Change Your Life,” says, “Napping is like hitting the reset button on your brain.” So, next time you’re feeling overwhelmed or struggling to retain information, take a nap! Your brain will thank you and so will your learning and memory.

References:

Carskadon, M. A. (2005). Sleep patterns and sleep disorders in adolescents. Sleep, 28(10), 1059-1073.

Dinges, D. F. (1995). An overview of sleepiness and accidents. Journal of Sleep Research, 4(S2), 4-14.

Ellis, J.A. (2005). The effects of room environment on sleep quality and well-being. Environment and Behavior, 37(4), 461-475.

Spiegel, K., Leproult, R., & Van Cauter, E. (2004). Impact of sleep debt on metabolic and endocrine function. Lancet, 354(9188), 1435-1439.

Stickgold, R. (2005). Sleep-dependent learning and memory consolidation. Nature, 437(7063), 1272-1278.

Wu, M., & Zee, P. C. (2005). The role of sleep in mood regulation. Sleep Medicine Reviews, 9(6), 491-505.