--- description: For many of us, more hours of shut-eye at night just doesn’t seem to be in the cards. Is there anything we can do? Yes.... title: 5 Scientific Secrets to Naps That Will Make You Happier and Smarter image: https://static.time.com/v3/assets/bltea6093859af6183b/bltde093bcdab65f2d0/6988d9b9bc6cfc69913e2a3c/time-logo.jpg?branch=production --- * [Ideas](/section/ideas/) ## Ideas Update your preferences in [Account Settings](/account/preferences/) Close * [Psychology](/tag/psychology/) ## Psychology Update your preferences in [Account Settings](/account/preferences/) Close # 5 Scientific Secrets to Naps That Will Make You Happier and Smarter ## Video: Humans Evolved To Get Less, But Better Quality, Sleep [Watch (HLS stream): Humans Evolved To Get Less, But Better Quality, Sleep](https://cdn.jwplayer.com/manifests/obu1caIx.m3u8) (1:13)  _Published 2015-12-15. A Duke University study hypothesizes it was early human ancestors' change from sleeping in trees to on the ground that lets us sleep less today._ by [Eric Barker](/author/eric-barker/) ## Eric Barker Update your preferences in [Account Settings](/account/preferences/) Close Jul 3, 2014 4:01 AM CUT by [Eric Barker](/author/eric-barker/) ## Eric Barker Update your preferences in [Account Settings](/account/preferences/) Close Jul 3, 2014 4:01 AM CUT For many of us, more hours of shut-eye at night just doesn’t seem to be in the cards. Is there anything we can do? Yes. **Naps. Wonderful, glorious naps.** **They’re not a full-on substitute for lack of sleep but they can do much more than you think and in less time than you’d guess.** Without them, you’re going to be a mess. Here’s why. ## Wanna Be Dumb And Ugly? **Lack of sleep not only makes you** [**ugly**](http://www.bakadesuyo.com/is-there-really-such-thing-as-beauty-sleep "undefined") **and** [**sick**](http://www.bakadesuyo.com/2011/09/why-do-some-people-get-sick-so-often-and-othe/ "undefined")**, it also makes you dumb**: missing shut-eye makes [6th graders as smart as 4th graders](http://www.bakadesuyo.com/2014/03/how-to-make-your-kids-smarter/ "undefined"). And if that’s not enough, **lack of sleep contributes to an early death.** Via [Night School](http://www.amazon.com/gp/product/B00IW3UI7C/ref=as%5Fli%5Ftl?ie=UTF8&camp=1789&creative=390957&creativeASIN=B00IW3UI7C&linkCode=as2&tag=spacforrent-20&linkId=FDM2FFQCL2ANHXLF "undefined"): --- > “” --- **Maybe you think you don’t need all that much sleep. You’re wrong.** [Less than 3% of people](http://www.bakadesuyo.com/2012/01/do-some-people-only-need-a-few-hours-of-sleep/ "undefined") are actually 100% on less than 8 hours a night. But you feel fine, you say? **That’s the fascinating thing about chronic sleep debt. Research** [**shows you don’t notice it**](http://www.bakadesuyo.com/2011/04/how-little-sleep-can-you-get-away-with/ "undefined") – even as you keep messing things up. In her TED talk, Sara Mednick, author of [Take a Nap! Change Your Life](http://www.amazon.com/gp/product/B00B8UDC1U/ref=as%5Fli%5Ftl?ie=UTF8&camp=1789&creative=390957&creativeASIN=B00B8UDC1U&linkCode=as2&tag=spacforrent-20&linkId=JPJFOVDTTDM5534M "undefined"), gives the rundown: Now here’s the part you’ve probably never heard: **Eight hours might not even be enough.** Give people 10 hours and they perform _even better_. Via [Power Sleep](http://www.amazon.com/gp/product/B007QPECSS/ref=as%5Fli%5Ftl?ie=UTF8&camp=1789&creative=390957&creativeASIN=B007QPECSS&linkCode=as2&tag=spacforrent-20&linkId=RPYEUWSSVEUXHNQI "undefined"): --- > “” --- I know what you’re thinking: **_10 hours a night? I don’t have time for that. I barely have time to read this post._** Is there a compromise? **Naps.** Can closing your eyes for a few minutes really make that much of a difference? Keep reading. ## NASA Says You Should Sleep On The Job **Research shows naps** [**increase performance**](http://www.bakadesuyo.com/2011/12/whats-a-fun-way-to-increase-alertness-and-per/ "undefined")**. NASA found pilots who take a 25 minute nap are 35% more alert and twice as focused.** Via [Night School](http://www.amazon.com/gp/product/B00IW3UI7C/ref=as%5Fli%5Ftl?ie=UTF8&camp=1789&creative=390957&creativeASIN=B00IW3UI7C&linkCode=as2&tag=spacforrent-20&linkId=FDM2FFQCL2ANHXLF "undefined"): --- > “” --- Little siestas helped people across a [whole host of measures](http://priceonomics.com/the-nasa-studies-on-napping/ "undefined"). Improved reaction time, fewer errors… A dictionary update is just a list of words. It's also a testament to who English-speakers are and how we see ourselves **NASA found that naps made you smarter — even in the absence of a good night’s sleep.** Via [Dreamland: Adventures in the Strange Science of Sleep](http://www.amazon.com/gp/product/B008LYZTMQ/ref=as%5Fli%5Ftl?ie=UTF8&camp=1789&creative=390957&creativeASIN=B008LYZTMQ&linkCode=as2&tag=spacforrent-20&linkId=INBFHEL335YLW6F5 "undefined"): --- > “” --- [**Study**](http://www.bakadesuyo.com/2013/02/checklist-smarter/ "undefined") **after** [**study**](http://www.bakadesuyo.com/2011/07/is-there-an-easy-way-to-boost-your-learning-a/ "undefined") **has shown naps boost learning.** Via [The Little Book of Talent: 52 Tips for Improving Your Skills](http://www.amazon.com/gp/product/034553025X/ref=as%5Fli%5Fss%5Ftl?ie=UTF8&camp=1789&creative=390957&creativeASIN=034553025X&linkCode=as2&tag=spacforrent-20 "undefined"): --- > “” --- **And naps make you happier**. Studies show we can process negative thoughts quite well when we’re exhausted — just not the _happy_ ones. Via [NurtureShock](http://www.amazon.com/gp/product/B0054U5ENY/ref=as%5Fli%5Fss%5Ftl?ie=UTF8&camp=1789&creative=390957&creativeASIN=B0054U5ENY&linkCode=as2&tag=spacforrent-20 "undefined"): --- > “” --- What’s not to love? I know. You’re busy. You’ll just have another cup of coffee. Sorry, **research shows** [**naps beat caffeine**](http://www.sciencedirect.com/science/article/pii/S0166432808002416 "undefined")**.** **So how do you nap the right way? How do you get the results you want with minimal effort? Here’s what science says.** ## The Perfect Nap For You Whatever your limitations and desires, there’s a nap for you. Looking at research from [Richard Wiseman](http://www.amazon.com/gp/product/B00IW3UI7C/ref=as%5Fli%5Ftl?ie=UTF8&camp=1789&creative=390957&creativeASIN=B00IW3UI7C&linkCode=as2&tag=spacforrent-20&linkId=FDM2FFQCL2ANHXLF "undefined") and the [WSJ](http://online.wsj.com/news/articles/SB10001424127887323932604579050990895301888 "undefined"), here’s a breakdown. Which one describes what you need? **1) “I Just Need To Be More Alert And Focused”:** _Take a 10-20 minute nap._ You’ll get a boost in alertness and focus for 2 hours or more, pay off a little sleep debt and even reduce blood pressure. **2) “Brain No Working. Need Smartz”:** _Consider a 60 minute nap._ You’ll get all the benefits of the 10-20 minute nap while also improving memory and learning. But be warned: 60 minute naps cause grogginess. **3) “I Want It** **_All_** **, Baby”:** _Take a 90 minute nap._ This allows your brain to experience a complete sleep cycle. You’ll get the full whack: increased alertness, memory, learning, creativity and performance — with no post-nap grogginess. **4) “I Don’t Know What I Want But You’ve Scared Me Into Napping And I Don’t Have Much Time”:** _Go with 10 minutes._ It beat 5, 20 or 30 minute naps in a comparative[research study](http://www.bakadesuyo.com/2010/02/how-long-should-you-nap-for/ "undefined"). **5) “I don’t have enough time to tell you how little time I have”:** [_No nap is too short_](http://www.bakadesuyo.com/2012/01/5-ways-to-make-your-naps-blissful-and-awesome/ "undefined")_:_ “A 2008 study showed that even a nap of a few minutes provided benefits. Just anticipating a nap lowers blood pressure.” Got more questions? I have answers: * **When is the best time to nap?** Salk Institute researcher [Sara Mednick](http://www.amazon.com/gp/product/B00B8UDC1U/ref=as%5Fli%5Ftl?ie=UTF8&camp=1789&creative=390957&creativeASIN=B00B8UDC1U&linkCode=as2&tag=spacforrent-20&linkId=CKDP2FPQBIAFFBJR "undefined")generally recommends you **nap approximately 6-7hrs after waking**. * **Trouble falling asleep?** [Write down any worries](http://www.bakadesuyo.com/2011/10/how-can-you-stop-worrying-about-projects-at-w/ "undefined") and think positive (but not exciting) thoughts. **Trying** **_too_** **hard to sleep is counterproductive.** * **Worried you won’t wake up in time?** [Richard Wiseman](http://www.amazon.com/gp/product/B00IW3UI7C/ref=as%5Fli%5Ftl?ie=UTF8&camp=1789&creative=390957&creativeASIN=B00IW3UI7C&linkCode=as2&tag=spacforrent-20&linkId=FDM2FFQCL2ANHXLF "undefined") recommends**a cup of coffee immediately** **_before_** **napping**. The caffeine will kick in 25 minutes after you lay down. ## Sum Up We’d all be better off with 10 hours of sleep a night — but that’s not going to happen for most of us. **Naps can boost performance and help make up for some of the problems sleep deprivation can cause.** Learn the sleep secrets of astronauts [here](http://www.bakadesuyo.com/2013/09/sleep-astronauts/ "undefined") and a neuroscientist’s recommendations for the best way to use caffeine [here](http://www.bakadesuyo.com/2010/02/advice-on-how-to-best-use-caffeine-from-a-neu/ "undefined"). In the meantime, see if you can sneak a nap this afternoon. **As Groucho Marx once said:** --- > “” --- **Join 45K+ readers.** Get a free weekly update via email [here](http://eepurl.com/o6uAD "undefined"). Related posts: [4 Things Astronauts Can Teach You About A Good Night’s Sleep](http://www.bakadesuyo.com/2013/09/sleep-astronauts/ "undefined") [6 Proven Steps To The Best Night’s Sleep You’ll Ever Have](http://www.bakadesuyo.com/2012/09/how-can-you-sleep-like-a-baby/ "undefined") [What 10 things should you do every day to improve your life?](http://www.bakadesuyo.com/2012/05/what-10-things-should-you-do-every-day-to-imp/ "undefined") _This piece originally appeared on_ [_Barking Up the Wrong Tree_](http://www.bakadesuyo.com/2014/05/naps/ "undefined")_._ ```json [{"@context":"https://schema.org","@type":"OpinionNewsArticle","@id":"https://time.com/2950892/5-scientific-secrets-to-naps-that-will-make-you-happier-and-smarter/","mainEntityOfPage":{"@type":"WebPage","@id":"https://time.com/2950892/5-scientific-secrets-to-naps-that-will-make-you-happier-and-smarter/"},"headline":"5 Scientific Secrets to Naps That Will Make You Happier and Smarter","datePublished":"2014-07-03T04:01:46.000Z","dateModified":"2026-05-11T04:43:09.439Z","description":"For many of us, more hours of shut-eye at night just doesn’t seem to be in the cards. 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