New research from the University of California, Berkeley, shows that an hour’s nap can dramatically boost and restore your brain power. Indeed, the findings suggest that a biphasic sleep schedule not only refreshes the mind, but can make you smarter.
Conversely, the more hours we spend awake, the more sluggish our minds become. The results support previous data that pulling an all-nighter decreases the ability to cram in new facts by nearly 40 percent, due to a shutdown of brain regions during sleep deprivation.
Related: How long should you nap for?
The 5-minute nap produced few beneﬁts in comparison with the no-nap control. The 10-minute nap produced immediate improvements in all outcome measures (including sleep latency, subjective sleepiness, fatigue, vigor, and cognitive performance), with some of these beneﬁts maintained for as long as 155 minutes. The 20- minute nap was associated with improvements emerging 35 minutes after napping and lasting up to 125 minutes after napping. The 30-minute nap produced a period of impaired alertness and performance immediately after napping, indicative of sleep inertia, followed by improvements lasting up to 155 minutes after the nap.