“When the going gets tough, the tough take a nap.”
-Tom Hodgkinson

You’ve heard the concept of “Beauty Sleep” or “Beauty Rest” before. The idea is that sleeping in or taking regular naps helps reduce wrinkles and keeps you looking younger for longer.

But scientists are now discovering that taking naps on a regular basis doesn’t just make your skin look better…

…it also leads to a bigger, more resilient brain!

Researchers at University College London (UCL) in conjunction with University of the Republic in Uruguay studied the sleep habits and brains of people aged 40 to 69. They looked at whether these folks took regular naps, and compared the size of their brains.

The result?

The participants who took short naps during the daytime had significantly bigger brains!

It’s a fact that as we get older, our brains tend to shrink. There are a ton of theories on why this is the case, but scientists can make fairly accurate predictions on how old someone is just by looking at the size and health of their brain.

Well, according to this new study, those who took naps regularly had brains that were up to 6.5 years younger based on their size than non-nappers of the same age!

Previous research has shown that napping also improves cognitive function as well.

In one study, one group took a nap and then performed some cognitive tests. A control group did not take a nap and performed the same tests.

The results were the group who took the nap performed much better on those cognitive tests than the control group did.

This means that it’s not just your brain’s size that improves when you take regular naps, but its function also improves.

Scientists believe this is because napping appears to improve memory consolidation. This makes sense when you consider that part of the function of sleep is to consolidate memories so that they can more easily be accessed later. And when you take regular naps, this process happens more often.

Another study has shown that napping also affects the body - specifically it improves the immune system and the neuroendocrine response.

This is because napping reduces the amount of stress that the body endures throughout the day, meaning that less cortisol is produced.

It also gives those folks who don’t get a full night’s sleep consistently the opportunity to catch up on some of their sleep debt, leading to overall improved health of the body.

This may be why studies show that napping also decreases a person’s risk of heart disease and other problems related to one’s stress levels.

Some people (like my wife) have been napping all their lives. But if you’re like me, then you’ve probably thought of napping as a waste of time. I’ll admit, I’ve dreaded napping ever since I was a child. I always thought I was missing out on something!

But now I’m learning the benefits of napping are just too good to pass up. So, how can a novice napper like me create a napping habit?

Here are 5 tips that’ll help:

1. Create a Comfortable Environment: It's crucial that your napping space makes it easy to sleep. Find a quiet, dimly lit room, and ensure that it's neither too hot nor too cold - the ideal room temperature for sleep is around 65 degrees Fahrenheit (18 degrees Celsius). Make sure you have a comfortable spot, whether it’s a bed, couch, or reclining chair. Daytime light can really make napping difficult, so if you find that it’s just too bright to sleep, invest in a sleep mask or blackout curtains.

2. Establish a Nap Routine: Just as with bedtime, a regular nap routine can help signal to your body that it's time to rest. Choose a consistent time each day to have a nap. Early to mid-afternoon is typically the best time, as napping too late in the day can interfere with nighttime sleep.

4. Reframe Your Mindset: If you're struggling to nap because you’re like me and you’ve always kind of felt that it's a waste of time, then it’s crucial that we try to reframe that mindset. If we try to see napping as a form of self-care that improves our brain health, reduces stress, and boosts our immune response, then it’s not a waste at all! You probably won’t be able to make this shift overnight (believe me), but over time, we can start to see napping as a valued part of our daily routines.

5. Use Relaxation Techniques: If you're finding it difficult to fall asleep, try using relaxation techniques to calm your mind and body. Deep breathing, progressive muscle relaxation, meditation or guided imagery can all help you drift off to sleep.

Remember, it's normal for it to take a little time to get used to napping if it's not something you're accustomed to. But with patience, consistency, and the right approach, it can become a restorative and beneficial habit.

I’ll be honest. I really struggled to take naps, even after doing all of the research for this Mind Power essay. I knew that naps were good for me, but when I would try to take one my mind just wouldn’t quiet down. As a result, I would just get annoyed at myself for wasting time lying in bed and thinking but not napping!

That is, until I started using a special Holosync soundtrack designed to give you the perfect power nap!

It’s called Rejuvenation - a 25-minute Power Nap that had me drifting off quickly and easily, and then woke me up gently when the 25 minutes were up. After each session with Rejuvenation, I feel energized and in a very good mood.

If you struggle to take naps like I was, you should check out Rejuvenation - it’s part of the Holosync Sleep Suite II which is an all-in-one sleep solution for taking power naps, fixing your sleep cycle, and even countering “secondary insomnia.”

Well, now the ball’s in your court. You know how beneficial naps can be to your body and your brain, so I hope you’ll try to incorporate them into your life.

You might be surprised how good your brain will feel afterwards. I know I was!

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(This is an upgraded version of the original Sleep Suite - you DO NOT need to have the original Sleep Suite to benefit!)

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