Taking a nap during the day is a practice that has been associated with increased intelligence and better brain function. But is there any scientific evidence to support the idea that people who nap are smarter? Let’s take a look at some of the key questions around napping and intelligence.
Do smarter people tend to take more naps?
There is some research showing a correlation between napping and intelligence. In one study published in Personality and Individual Differences, participants were given an IQ test and asked about their napping habits. The results showed that people who took naps scored higher on the IQ test than non-nappers. The researchers theorized that the improved cognitive performance from napping may support brain function and problem-solving abilities.
Another study in the journal Nature and Science of Sleep measured the napping habits and intellectual capacity of 3,000+ young adults over a 20 year period. The data analysis found that participants who napped once or twice per week had higher average IQ scores than those who napped less often or not at all.
However, it’s important to note that these studies demonstrate a link between napping and intelligence, but do not prove that one causes the other. It’s possible there are other underlying factors that lead smarter people to take more naps, rather than napping itself making people smarter. More research is needed to determine the direction of causation.
Does napping improve brain function related to intelligence?
A number of studies have shown that napping can boost areas of brain function related to learning, memory, and processing speed – all skills related to general intelligence and IQ.
Some of the key benefits of napping on brain function include:
- Improved memory consolidation – Naps help encode memories and transfer information from short-term to long-term memory.
- Increased learning ability – Naps appear to help the brain absorb and retain new information better after sleep.
- Faster processing – After napping, areas of the brain tied to critical thinking and problem solving appear to work more efficiently.
- Enhanced creativity – Getting REM sleep from naps seems to stimulate creative thinking and original ideas.
These mental benefits likely stem from naps allowing the brain to rest and recharge. During sleep, the brain forms new neural connections and clears out waste byproducts that accumulate when awake. This process supports cognitive abilities that are integral to intelligence and reasoning skills.
How long should you nap for maximum brain benefits?
The ideal nap duration to enhance brain function likely depends on what stage of sleep you’re able to achieve:
- 10-20 minutes – Allows lighter non-REM sleep, which still improves alertness, reaction time, and mood.
- 20-30 minutes – Enables some deeper non-REM sleep, which boosts memory consolidation and information processing.
- 30-60 minutes – Allows for REM sleep, which benefits creative thinking, emotional regulation, and memories.
However, naps longer than 30 minutes could lead to grogginess upon waking due to sleep inertia. So a 10-30 minute nap is generally recommended for providing brain boosts without negative effects.
Do “power naps” really work?
“Power naps” refer to very short naps of 10-20 minutes that are intended to provide quick mental boosts with less drowsiness afterward. The concept behind power naps comes from research showing that a short period of sleep can still improve alertness and performance.
In one study, participants completed a learning task in the morning, then were assigned to either take a 20-minute nap or rest quietly and stay awake afterward. In the evening, they repeated the learning task. The group that took power naps showed better retention and recollection on the task than those who did not nap.
However, power naps may not provide all the memory consolidation benefits of longer naps. One study found that 60-90 minute naps led to better recall on memorized word pairs compared to 30 minute naps or no naps.
More research is still needed, but power naps seem best for a quick burst of alertness and performance, while longer naps may be better for solidifying memories and more complex cognitive tasks.
Should you nap before taking a test or IQ assessment?
It’s reasonable to hypothesize that getting a nap in right before a test or other cognitive performance task could provide mental benefits. But does scientific evidence support this strategy?
Unfortunately, research on napping before cognitive assessments is limited. One study found that a 30-minute nap improved processing speed, learning ability, and semantic memory activation before cognitive testing. Subjects who napped averaged higher scores than non-nappers.
Based on these findings, a short 20-30 minute nap before an exam, IQ test, or interview could potentially boost your performance. But individual factors matter – some people may feel more groggy after napping. The optimal nap setup likely depends on your personal preferences and biology.
Are there downsides to daytime napping?
While research demonstrates quite a few brain-boosting benefits to napping, there are some potential downsides to consider as well:
- Sleep inertia – Some experience temporary grogginess right after waking up from a nap.
- Interference with nighttime sleep – Long or late daytime naps may make it harder to sleep at night.
- Negative health effects – Frequent lengthy naps have been associated with increased risk of heart disease and type 2 diabetes in some studies.
- Less productivity – Time spent napping could take away from work time or time for other waking activities.
However, these drawbacks depend heavily on nap duration and timing. The health risks seem most common with very frequent naps over 60 minutes. Overall, brief nap habits of 10-30 minutes appear to provide cognitive benefits with minimal disadvantages for most people.
Tips for optimizing naps
If you want to try incorporating naps to boost your brainpower, here are some tips for optimizing your nap schedule and habits:
- Time naps for early-mid afternoon when drowsiness often peaks.
- Limit nap length to 10-30 minutes for energy and cognition boosts.
- Drink a caffeinated beverage right before your nap.
- Take naps in a dark, cool, quiet place.
- Have a consistent nap schedule rather than random timing.
- Set alarms to avoid accidentally sleeping too long.
- Avoid napping close to bedtime hours.
Conclusion
In summary, there is growing evidence linking daytime napping to increased intelligence, learning, memory, and other markers of good brain function. The research suggests that incorporating brief, timed naps into your schedule could provide cognitive benefits. The ideal nap duration seems to be around 10-30 minutes for the best brain boost without sleep grogginess. Trying an afternoon nap 2-3 times per week is a simple way to potentially support your mental performance.