Permission to Nap: It's Good for the Brain

Never underestimate the power of a good nap. And what better time to take one than on World Sleep Day – the annual global celebration of all-things sleep held this year on March 15.

Insufficient rest can have many adverse effects, from weakened immunity and unwanted weight gain to trouble focusing, memory loss and a lack of motivation. Sleep deprivation can also affect our moods, making us more likely to be cranky, anxious or depressed. And when markets are volatile, who needs any extra anxiety?

Despite what we know about the importance of rest, relaxation and sleep, many of us still don't get enough. According to Statistics Canada, a lack of sleep and poor sleep quality are common for Canadian adults. The agency says around one-third of Canadian adults sleep fewer hours each night than recommended for optimal physical and mental health.

In our busy schedules, is there a way to catch up on much-needed sleep? You've likely heard it many times, but how about a good old-fashioned nap? As an action-oriented society, many of us feel queasy about taking naps. Well, move over power breakfast because the power nap is the new hot trend in town. And, should your boss or colleagues give you the side-eye, remind them that science is on your side.

Brain Power

A Brazilian research study asked a group of participants to work on a complicated video-game problem for 10 minutes, after which they took a 90-minute nap before attempting the problem again. A second group of participants also worked on the problem, but didn't nap between sessions. Those in the napping group were twice as likely to solve the problem as those in the non-napping group. Scientists found that napping improved cognitive performance by allowing people to consolidate their memories and integrate new experiences. On waking, they had a more holistic view of the problem. This suggests that napping could help us solve everyday issues — with the bonus effect of feeling refreshed.

Will Power

Research conducted at the University of Michigan showed that a 60-minute, midday nap improved executive brain functioning by strengthening the participants' emotional control. Nappers reported feeling less frustrated and less impulsive than their non-napping counterparts. Naps could be particularly useful for investors who are susceptible to impulsive trading behavior; it may just be the perfect way to take a pause. 

Hold My Latte

What's more effective for memory building: a shot of caffeine or a cozy nap? Sorry, baristas of the world. According to a study conducted at the University of California comparing the effects of a 200-mg dose of caffeine and a 60-90-minute nap on verbal memory, motor skills and perceptual learning, nappers outperformed in the verbal and motor categories, while both groups had equivalent results in perceptual learning. One interesting finding was that the caffeinated group significantly underperformed in motor skills compared with the nappers.

Naps For Sale

Why sneak off for some quick shut-eye in your messy car or the local library when there are now so many pampered ways to catch your zzzzs? Casper, the mattress company, has launched a pilot project called The Dreamery, with rentable nap pods. A 45-minute sessions costs around US$25. While the project is only currently available in New York City, there is a planned North American roll out.

Can't make it to Manhattan? Maybe your company has some EnergyPods on hand. Some of the world's big companies, like Proctor & Gamble, Google, NASA and Samsung, plus several universities, offer employees the chance to power nap in these zero-gravity chairs designed to mimic sleeping positions, according to a Forbes Magazine feature. One downside? EnergyPods currently retail for around US$13,000.

Can't possibly excuse yourself for an hour or so every day? No worries. Studies show that even brief naps, between five and 15 minutes, can reduce sleepiness and improve cognitive function for anywhere from one to three hours. Sure, longer naps of 30 minutes or more have been shown to give longer benefits, but research shows regular nappers benefit more than occasional ones.

In the name of healthy brains...keep calm and nap on!

* This article was updated on March 15, 2019