How Long to Nap for the Biggest Brain Benefits

The article presents napping as useful but dependent on purpose and timing. It cites sleep experts who recommend a 10-to-20-minute power nap for a quick boost of alertness, a 60-minute nap for cognitive memory processing, and a 90-minute nap for creativity and emotional or procedural memory.

Reading notes

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• A 10-to-20-minute nap is described as the best choice for getting back to work quickly.
• A 60-minute nap may help with remembering facts, places, and faces, though waking up can bring grogginess.
• A 90-minute nap is linked to a full sleep cycle, which helps creativity and emotional and procedural memory.
• Sitting slightly upright during a nap is suggested to avoid deep sleep.
• Dreaming during power naps may signal sleep deprivation.
• The article also says it helps to nap at the right time of day.