A recent systematic review from 2022, which analyzed 54 studies, revealed the benefits of short afternoon naps. Not only did participants experience improved mood, but they also showed mild to moderate enhancements in memory, alertness, processing speed, and various executive functions. Additionally, a study published in Science Advances reinforced Thomas Edison’s belief in power naps as a catalyst for creativity.

Here’s the key: to maximize the benefits of a “power nap,” aim to wake up when your mind starts to drift into a daydream state, typically after 20-30 minutes. Sleeping longer—like 60-90 minutes—can leave you feeling groggy.

Here’s how it works: when you’re deeply focused, your brain activates the Central Executive Network, which is located just above your eyes. Once it gets depleted of the necessary neurochemicals for concentration, the Default Network, responsible for imagination, takes over. This transition allows your mind to wander, fostering creative problem-solving.

To maintain optimal brain function, it’s essential to switch between the Executive and Default Networks frequently. Unfortunately, many of us have been conditioned to work intensely for long periods, leading to burnout. A practical solution based on brain scan research is to take brief daydreaming breaks.

Try this: Set a mindfulness alarm to ring every 40-60 minutes. When it goes off, lean back and let your mind wander for 1-3 minutes. You might enhance this by repeating a calming mantra like “peace” or “love.” Just be sure to set a timer so you don’t drift off too long! After your break, do three mindful yawns to reactivate your focus.

Another tip: Implement 10 seconds of mindfulness 2-3 times every hour. Set your alarm for every 20-30 minutes. When it rings, close your eyes, yawn mindfully, and stretch slowly. This brief pause can help reset your brain networks.

Feeling fatigued after a few hours? Try the 20-30 minute power nap, incorporating mindful yawning and stretching afterward.