You don’t need to be a sleep expert to know that getting a good night’s rest is one of the best things you can do for your mental and physical health. However, could adding a daily nap to your schedule help you to reap even more benefits – especially when it comes to your creativity?

If the research is anything to go by, the answer is yes. A slew of recent studies has linked N1 sleep – the stage of sleep that occurs when you first drift off – with increased creative performance, suggesting that short, power naps could be the key to unlocking your cognitive abilities.

The most recent study, published in Scientific Reports, found that N1 sleep – also known as ‘sleep onset’ – has a “strong effect” on our creativity levels when we wake up, especially when accompanied by a technique called dream incubation, where you guide someone to dream about a particular topic. 

To test this, the researchers split the study’s 49 participants into four groups: a sleep group with audio guidance, a sleep group without guidance, a non-sleep group with audio guidance and a non-sleep group without guidance. Those in the sleep group were allowed to nap between one and five minutes after entering the N1 stage before being woken up. Those receiving guidance were then told to think about a tree before the process was repeated – in total, it went on for 45 minutes.

Those who remained awake but had audio guidance also received the prompt about the tree but were simply told to ‘mind wander’ for seven minutes before writing down their ideas.

After the 45 minutes were over, all 49 participants were asked to write a story about a tree – and the difference was stark. Not only did both napping groups show increased creativity immediately after the exercise, but those who napped with audio guidance (or dream incubation) were 43% more creative than their fellow napping group, and 78% more creative than those who stayed awake with no guidance. 

However, while studies have shown that N1 sleep is the best for boosting creativity, it’s not the only form of sleep that can benefit us mentally. In fact, a slightly longer afternoon nap can also help us to function more effectively throughout the rest of the day, says Martin Seeley, sleep expert and CEO at Mattress Next Day.

“Napping at certain times of the day, particularly during the midday ‘power nap’ or a shorter nap in the early afternoon, can boost creativity by providing a break from mental fatigue and allowing the brain to recharge,” Seeley explains. 

“This brief period of rest enhances cognitive functioning, including divergent thinking, flexible problem-solving and the ability to make novel connections.” 

He continues: “Napping also promotes memory consolidation, facilitating the integration of recently acquired information and facilitating creative insights. As a result, individuals who strategically incorporate naps into their daily routine can experience improved creative thinking, increased productivity, and heightened mental agility.”

So, there you have it. While napping may not feel like the most productive way to spend your lunch break, it can have widespread benefits beyond boosting your energy levels. 

As this new study proves, just one to five minutes of sleep after you’ve nodded off can offer serious benefits – just make sure to set your alarm so you don’t spend the whole afternoon dreaming. 

Image: Getty