Research shows that the more often you nap, the greater the benefits you rip from shutting down for a few minutes each day. Almost like a sport – the more you practice it, the stronger the benefits. While a nap, any day, is a good idea, making it a regular activity will definitely lead to greater benefits.

So let’s take a look at the 21 health benefits of napping:

1. Enhanced Cognitive Function

A short power nap (up to 15 minutes) can boost memory, creativity, and problem-solving skills almost immediately upon waking up. It provides an opportunity for the brain to consolidate and process information, leading to improved cognitive function and mental clarity.

PubMed mentions that “the benefits of brief (5-15 min) naps are almost immediate after the nap and last a limited period (1-3h),” while longer naps will have longer-lasting effects (several hours), but will be felt a little while after waking up, since sleep inertia may leave you a bit dizzy right as you first wake up.

You may feel the most impact to your cognitive function if you nap in the early afternoon, as your body will have been up for several hours and get greater benefits from a short nap.

2. Increased Alertness

Taking a nap helps combat drowsiness and enhances alertness. Even a brief 10 to 20-minute nap can leave you feeling refreshed and revitalized, promoting better focus and productivity throughout the day.

While the true science behind napping is not fully understood, some assume that “napping helps the brain clean up sleep-inducing waste products that would otherwise inhibit brain activity, and that they replenish the brain’s energy stores.”

3. Stress Reduction

Napping has been shown to lower stress levels by reducing the production of cortisol, the primary stress hormone, as part of the natural sleeping process.

By taking a break and allowing your mind and body to relax, you can alleviate tension and promote a sense of calm in the middle of your day, to feel better equipped to tackle the end of the day.

4. Mood Enhancement

A power nap can improve your mood and emotional well-being. It helps regulate emotions, reducing irritability, and enhancing overall positivity. Napping can be an effective strategy for managing anxiety and mild depression symptoms.

Shutting down for a few minutes in the middle of the day provides the rest our body and mind need. As it alleviates feelings of fatigue, enhances positive emotions, and reduces the likelihood of negative emotional reactions; it effectively enhances the sleeper’s mood.

5. Boosted Immune System

Adequate rest is vital for a strong immune system. Whether or not you are getting enough rest for your night’s sleep, napping will support your immune function by reducing inflammation and promoting the production of cytokines, which help fight off infections and diseases.

In other words, that midday snooze boosts your immune system and makes you stronger against viruses and infections, which in turn will boost your long-term energy levels.

6. Improved Heart Health

Research suggests that regular napping is associated with a reduced risk of heart disease and stroke. Napping has been found to lower blood pressure and decrease the chances of developing cardiovascular conditions.

The American College of Cardiology even mentioned that the benefits of napping on high blood pressure are as important as those noticed from lifestyle changes such as a reduction in salt and alcohol consumption.

Note: A more recent study (2022) actually showed that frequent nappers have a higher chance of suffering from high blood pressure and strokes – here, the question is whether those with high blood pressure are more likely to nap… and if napping is an indicator of high blood pressure.

7. Enhanced Physical Performance

A short nap before physical activity can improve performance, endurance, and reaction times, thanks to feeling rested, more focused, and more aware. Athletes often benefit from napping as it allows for better muscle recovery and reduced fatigue as well.

8. Increased Productivity

Contrary to popular belief, napping can actually enhance productivity in the later part of the day.

Taking a quick nap during the day, especially if you can time it to be mid-day (between 1 and 3PM), can boost energy levels, sharpen focus, and improve efficiency, leading to better overall performance and increased productivity.

9. Reduced Risk of Accidents

Fatigue is a leading cause of accidents. A short nap can significantly reduce the risk of errors and accidents caused by sleep deprivation, especially for individuals who work in safety-sensitive industries.

Do not underestimate the power of a short nap on a long driving day either. Pulling over after several hours of driving to close your eyes for 10 or 15 minutes, is the safe thing to do. Of course, ensure that you do not overheat and that you have pulled out to a safe parking lot to rest.

10. Improved Memory Consolidation

Sleeping, in general, helps solidify memories and improve information retention. Of course, improved memory is also seen during shorter sleeping stints, such as napping! Shutting down allows the brain to process and store new information gathered throughout the day, leading to better learning outcomes.

11. Hormonal Balance

Regular napping can help regulate hormone levels in the body. It promotes the release of growth hormone, which aids in tissue repair, muscle growth, and overall development.

A french study led by the University of Paris found that insufficient sleep can more than double the hormonal levels of norepinephrine, the “hormone that’s involved in our “fight-or-flight” response to stress.” Catching up on sleep during the day, after a poor night of sleep, will raise your sleep capital and help restore hormonal balance.

12. Enhanced Creativity

Napping can stimulate creative thinking and problem-solving abilities. During sleep, the brain makes new connections and reorganizes information, fostering innovative ideas and enhancing artistic expression.

13. Reduced Inflammation

Chronic inflammation is linked to various health issues, including heart disease, diabetes, and autoimmune conditions. Napping has been found to reduce inflammation markers (inflammatory cytokines and norepinephrine) in the body, promoting long-term health and well-being by helping to restore the immune system.

14. Weight Management

Adequate sleep and rest play a crucial role in maintaining a healthy weight. Napping can help regulate appetite and decrease cravings for unhealthy foods, ultimately supporting weight management efforts. Taking a nap as that midday rush for a snack creeps in, can be the healthiest way to combat it.

15. Lowered Risk of Type 2 Diabetes

Lack of sleep is associated with an increased risk of developing type 2 diabetes. If you need to increase your sleep capital for the day, consider a nap. Napping can improve insulin sensitivity and regulate blood sugar levels, reducing the chances of developing this metabolic disorder.

16. Enhanced Thyroid Function

There is a strong relationship between thyroid function and sleep. Lack of quality sleep leads to significant increases in thyroid hormones (TSH and FT4), suggesting that poor sleep affects thyroid hormones. 

Taking naps during a time of poor sleep can be an effective way to enhance a thyroid function that would otherwise be in peril.

17. Reduced Burnout

Chronic stress and overworking can lead to burnout. In our day and age, living in a culture that recognizes overworking and overachieving, unfortunately more and more people are burned out. Burnouts comes with their fair share of stress and exhaustion, and unfortunately, sleep disturbances.

If you feel overworked, napping will provide an opportunity for a dose of mental and physical rejuvenation during the day, helping prevent exhaustion and promoting a healthier work-life balance.

18. Reduced Risk of Alzheimer’s Disease

Quality sleep, including napping, is vital for brain health. Research suggests that deep sleep can help clear the brain of harmful beta-amyloid plaques associated with Alzheimer’s disease, reducing the risk of developing this condition.

For aging adults who have larger amounts of beta-amyloid in the brain, a study showed that their memory was well improved after experiencing deep sleep, vs. a similar group of adults who did not experience deep sleep.

19. Improved Reaction Times

Napping can enhance reaction times, making you more alert and responsive. This can be particularly beneficial for individuals involved in activities that require quick reflexes, such as driving or operating machinery.

20. Reduced Pain Perception

Did you know that lack of sleep increases your pain sensitivity? Isn’t the power of sleep incredible? 

Napping has been shown to reverse the pain sensitivity induced by lack of sleep. Again, this goes back to keeping your sleep capital healthy. If you cannot get enough sleep at night, make sure to take a nap to rip the benefits of sleep. By giving your body a chance to relax and recharge, you may experience a decrease in pain perception and be better able to manage chronic pain conditions.

21. Overall Well-being

Above all, napping promotes a sense of overall well-being. By prioritizing rest and self-care, you are investing in your long-term health and happiness. Napping can help you feel more balanced, energized, and ready to take on the challenges of life.