The Neuroscience of Rest- The Power of the Nap

On a Sunday afternoon, I was cranky. The kids were asking for their 5^th snack of the day. Laundry piled high in baskets unfolded, and I tried to write a blog post during show time. The words- they were not coming. The thoughts- they were flowing as fast as a frigerated leftover jar of molasses. The feelings- scattered like loose marbles dropping on the floor. I looked at time - 2 pm. No amount of caffeine was going to inspire me to complete the task. I set my alarm for 2:20 pm, put away the laptop, and let my brain rest for 20 mins.

The next instant, I heard my alarm twinkling at me. Where was I again? Oh, right, trying to finish the impossible task of writing a blog post. I took a deep breath, prayed for inspiration, and set to the task that no longer seemed so daunting.

God designed our brains to need rest. The list of the benefits of rest is long. Sleep strengthens memory, enhances cognitive performance and emotional resilience, supports physiological restoration, and promotes learning capacity while reducing oxidative stress and promoting neural repair. Etc.[1]

The million-dollar question is: Do you nap?

Whatever your personal preferences are, we can look at highlights from the Annals of Medicine and Surgery to get the latest data on napping.

In 2025, an article was published by Shadab, eta al. called “Optimizing cognitive health and emotional well-being through daytime napping: current insights and future directions.” They conducted a narrative review of the current literature on the cognitive, emotional, and physiological impacts of daytime napping across various age groups. What they found was interesting.

Effective daytime Napping guidelines are: The ideal nap length is 20-30 mins to be refreshing and avoid grogginess. The best time to take a nap is between 1 to 3 pm. Avoid late naps to avoid disrupting night sleep, and frequent nappers (5-7/week) show better mood and performance.[2]

Overall, napping is beneficial for individuals, making them happier, increasing grit and self-control, reducing internalizing behavior problems, increasing verbal IQ, and improving academic performance.[3]

“However, excessive napping correlates bidirectionally with obesity via elevated nighttime cortisol, appetite dysregulation, reduced physical activity, and sleep fragmentation, while also risking nighttime sleep disruption.”[4]

There is a time for rest, and there is a time for work. Rest is not laziness, but a way to replenish what work depletes. Yet, excessive rest can lead to many negative effects. We can sometimes feel guilty about resting in the middle of the day, but a 20-minute siesta may lead to a much more joyful and productive afternoon.

What about you? Do you nap? What have you found to be helpful during the mid-afternoon slump?

[1-4] Shayan Shadab et al., “Optimizing Cognitive Health and Emotional Well-Being through Daytime Napping: Current Insights and Future Directions,” Annals of Medicine and Surgery 88, no. 1 (2025): 357–61. https://pmc.ncbi.nlm.nih.gov/articles/PMC12767991/