napping and learning

Napping can support learning and memory: a nap can restore learning capacity, and benefits for learning have been linked to non-REM sleep—especially sleep spindles. 1

• 1. Midday learning boost: In a study, a 90-minute midday nap helped sustain or improve learning capacity; by 5 p.m., the nap group performed about 20% better than the group that stayed awake. 2
• 2. Sleep before and after learning: Sleep beforehand prepares the brain to form new memories; sleep afterward helps strengthen and consolidate what was learned. 3
• 3. Nap timing: Avoid naps late in the day, because napping releases some accumulated sleep pressure and can make it harder to fall asleep at night. 4
• 4. Sleep difficulties: People with insomnia or other nighttime sleep problems are generally advised to avoid daytime naps, which may worsen those difficulties. 5