Does napping improve cognitive performance?

Based on a 2021 meta-analysis of 11 studies, a short daytime nap significantly improved cognitive performance, especially alertness, in people older than 18 years. For study control, napping was compared with resting or completing a quiet activity, such as reading or watching television. The average nap duration was 55 minutes, with a range of 15 to 90 minutes. Naps were scheduled in the afternoon between 12:30 and 14:45 pm. The mean naptime was 1:32 pm. The average age of the napping group was 38 years (age range, 20 – 70 years), while the average age of the control group was 30 years (age range, 20 – 74 years).

Bottom line: A short nap in the early afternoon improved cognitive performance, especially alertness, in healthy working-age adults.

Napping Tips:

To avoid sleep inertia (grogginess or lowered arousal), consider limiting a daytime nap to 20 to 30 minutes.
Napping may impair nighttime sleep by reducing sleep drive. Therefore, consider limiting daytime napping overall, and/or schedule your nap before 3:00 pm.
Napping in a reclined or flat position improves the quality of sleep compared with an upright sitting position.

References

Dutheil F, Danini B, Bagheri R, et al. Effects of a Short Daytime Nap on the Cognitive Performance: A Systematic Review and Meta-Analysis. International Journal of Environmental Research and Public Health. 2021;18(19):10212.

Roach GD, Matthews R, Naweed A, Kontou TG, Sargent C. Flat-out napping: The quantity and quality of sleep obtained in a seat during the daytime increase as the angle of recline of the seat increases. Chronobiology International. 2018;35(6):872-883.