Studies conducted by M. Hayashi (1999) found that a 20-minute nap in the mid-afternoon significantly improved task performance, suppressed EEG α (alpha) activity (indicating increased cortical alertness) and improved self-confidence in performance. Why this matters: It demonstrates objectively (EEG + task performance) that a short nap can raise your daytime vigilance and cognitive readiness rather than just making you feel better subjectively.

Source: National Library of Medicine

A 1995 NASA study of pilots found that a 26-minute nap was associated with a 54% improvement in alertness and a 34% improvement in job performance. Why this matters: The result! You wake up energized, focused, and mentally sharper. These durations keep you in the light stages of sleep where the brain resets fastest. Just like the pilots in NASA’s high-stakes testing.

Source: NTRS - NASA Technical Reports Server

"Benefits of a quick snooze: An energy boost and mental clarity. Naps offer several health benefits that can improve your quality of life. Studies show that naps can enhance mood, reduce fatigue, and improve alertness." Why this matters: Regular short naps are linked to lower blood pressure, reduced stress, and improved mood. They help reset your nervous system and improve cardiovascular function, especially useful in high-stress environments.

Source: Harvard Medical School