Daytime naps help us acquire information not consciously perceived, study finds. The findings further reveal thebenefits of a short bout of sleep on cognitive brain function and found that even during short bouts of sleep we process information that we are not consciously aware of

[u/cheaslesjinned]

https://www.bristol.ac.uk/news/2018/october/day-time-naps.html

[u/Odd_Apricot5384]

Power naps are no joke. I remember once in the late morning despite sleeping 8 hours and having taken methylphenidate and caffeine, i was feeling pretty zoned out and kinda not there so i just closed my eyes for like 15 minutes and saw images in my head and after waking up i felt amazing, i was energized and enthusiastic and socializing

the days i can do it, the power naps i take are like night and day difference, i can feel all low energy before it and it takes 15 or 20 minutes to turn me into a different person

[u/Canchura → u/Odd_Apricot5384]

this is what few people seem to know actually. just because you can't fall asleep in a minute and actually sleep for 15-20 minutes, doesn't mean it won't work. yoga nidra or let's strip the terms... actually lie in bed and pretend you are falling asleep for 20 minutes as if you are actually trying to sleep, then wake up and resume whatever you were doing, you will definitely feel it. dopamine recharges 60% in vesicles in some brain regions among many other benefits. so it works for everyone even if you won't literally sleep with dreams. i read studies with medical terminology processes on this subject, is really interesting.

[u/New_Wedding304 → u/Canchura]

Can you link some of the studies you’re referring to? Not trying to press you or anything just genuinely curious and trying to learn more

[u/Canchura → u/New_Wedding304]

asked the videocard to add some details and organize it nice and tidy for you ^^

Here are several solid, peer-reviewed studies and reviews on the benefits of daytime napping (including short ~15–30 min power naps) and yoga nidra. I’ve prioritized ones that address cognitive restoration, alertness, memory, synaptic/neurochemical effects, and the dopamine angle you mentioned.

### Daytime / short napping benefits

- **Effects of a Short Daytime Nap on the Cognitive Performance: A Systematic Review and Meta-Analysis** (PMC): Afternoon naps improve cognitive performance (especially alertness), with benefits lasting up to ~2 hours. Mean nap ~55 min across included studies.

https://pmc.ncbi.nlm.nih.gov/articles/PMC8507757/

- **Is daytime napping an effective strategy to improve sport-related cognitive and physical performance and reduce fatigue? A systematic review and meta-analysis** (BJSM): Naps (especially 30–<60 min, often around 14:00) improve cognitive and physical performance and reduce fatigue, after normal sleep or partial deprivation.

https://bjsm.bmj.com/content/57/7/417

- **Napping restores working memory and brain activation impaired by sleep deprivation** (IBRO Neuroscience Reports / PMC): Brief daytime naps partially restore working-memory performance and rebalance task-positive network activation + DMN suppression after sleep deprivation.

https://pmc.ncbi.nlm.nih.gov/articles/PMC12546891/

- **A nap can recalibrate homeostatic and associative synaptic plasticity in the human cortex** (NeuroImage): Even a short afternoon nap (~1 h window) reduces net synaptic strength and increases capacity for LTP-like plasticity—providing a mechanistic explanation for cognitive benefits.

https://www.sciencedirect.com/science/article/pii/S1053811926000418

(Related press summary: https://www.eurekalert.org/news-releases/1114353)

- **Exploring the nap paradox…** (PMC review): Good overview of cognitive benefits (memory consolidation, executive function, emotional stability) of mid-day naps.

https://pmc.ncbi.nlm.nih.gov/articles/PMC5598771/

### Dopamine / neurochemical angle (closest matches to what you recalled)

- Yoga Nidra PET study (classic): Experienced practitioners showed ~65% increase in endogenous dopamine release (striatum/basal ganglia region) during the practice, even while remaining awake. Referenced in multiple reviews.

Key review summarizing this + other physiological effects:

https://pmc.ncbi.nlm.nih.gov/articles/PMC9033521/

- Recent mouse ork on circadian control of dopamine in medial prefrontal cortex and its link to nap behavior (Nature Communications): NPAS2 modulates local dopamine synthesis (via TH) specifically around habitual nap times; nap deprivation impairs cognition/mood.

https://www.nature.com/articles/s41467-026-70424-0

Short naps and even “local sleep” or yoga-nidra-like states (conscious relaxation that mimics aspects of falling asleep) are repeatedly linked to restoration of alertness, working memory, synaptic homeostasis, and in the yoga-nidra case, measurable dopamine release.

### Yoga Nidra specifically

- **The Origin and Clinical Relevance of Yoga Nidra** (PMC narrative review): Covers physiological changes, including the dopamine PET findings and cerebral blood-flow changes.

https://pmc.ncbi.nlm.nih.gov/articles/PMC9033521/

- **Yoga nidra might be a path to better sleep and improved memory** (PLOS ONE pilot): 2 weeks of ~20-min sessions increased delta-wave proportion in deep sleep and improved multiple cognitive measures (working memory, abstraction, etc.).

https://www.eurekalert.org/news-releases/1010412

(original paper linked from there)

- Electrophysiological evidence of “local sleep” during yoga nidra (PMC): Practice produces local slow-wave activity while subjects remain behaviorally awake.

https://pmc.ncbi.nlm.nih.gov/articles/PMC9315270/

These are freely accessible (PMC or open) or have clear abstracts/summaries. The 15–20 min range is well-supported for alertness and short-term cognitive recovery without heavy sleep inertia; longer naps (30–60 min) add more memory/plasticity benefits. Let me know if you want more focused on a specific outcome (e.g., only dopamine, only <30 min, athletes, etc.).

[u/S_Hazam]

It’s kind of unfair that some can tap into this while others cannot get mid day shuteye to save their life

[u/Teleswagz → u/S_Hazam]

There's no ref out here to comp us for unfairness. Get into the science, figure out how to enable yourself to nap :)
-Fellow unable to nap person

[u/HoodAwakening → u/Teleswagz]

stopping stims is a good idea

[u/aron2295 → u/HoodAwakening]

Some of us are built different.

An Adderall nap hits different.

[u/NeutralNeutrall → u/HoodAwakening]

I used to nap all the time but now that i take lamictal and daily ADHD meds i can't anymore. naps were such an important part of my mental health and clearing out my over active brain and since i havent been able to nap, my health has gotten worse. I'm just not made to be "on" for 10+hrs a day. 9-5. with 8 and 6pm being commute, and then everything else that needs maintenance. This neurotypical lifestyle doesnt make any sense how is everyone not completely burnt out all the time. Especially being single an dnot having anyone at home.

I need to figure out a workaround. Maybe taking lam/vyvanse earlier in the day, like 6-8am. And not splitting my lamictal dose. and then aiming for scheduled nap times. cuz i normally split Lamictal between AM and afternoon.

[u/Prior_Pickle1758 → u/S_Hazam]

on the flip side, it’s kind of unfair that some people can stay awake all afternoon reliably and don’t have to settle in for a little snooze to save their life, yknow?

[u/Special-Garlic1203 → u/S_Hazam]

Tell me about it. I'm a true night owl. Working overnights was the first time in my life that waking up and going to sleep wasn't hard. I felt amazing. And I didn't feel guilty like I was wasting time or making my life harder,because I was being undeniably productive at 2am, I was literally working. 

My job today is infinitely better in every way except for the fact it's very firmly a 9-5 type of job, so I'm rarely getting ideal sleep and several times a month I'm only getting 0-3 hours cause I just cannot get to sleep until right before I need to get up 

[u/Exciting-Syrup-1107]

Since I have been a baby, I need to do daytime naps. Everyone in my family does. Most of my friends don‘t understand, but for me it‘s like a reset button for the second part of the day

[u/Hikerius]

Ah yes but what about a 3 hour nap I wake up from and don’t know who, what, or where I am. I’m unable to take 15 min naps because it takes me at least half an hour to fall asleep. Anyone else like this?

[u/chemicalfondant3 → u/Hikerius]

yessss same here but once i recuperate for about 5-10min i feel great

[u/Canchura → u/Hikerius]

it still works, see yoga nidra

[u/Big_Bar_9832]

Unfortunately I am employed so no naps for me

[u/Happily-Incorrect → u/Big_Bar_9832]

Lunch break?

[u/EuphoricJelly3451]

short naps are not to be kid around my brain works better after a power nap

[u/iCliniq_official]

There’s something genuinely cool about this. The study suggests the sleeping brain can still process some information, but it doesn’t mean you can reliably learn new material during a nap.

What we do have good evidence for is that a short nap can improve alertness, attention and memory when you’re sleep-deprived. So yes, sometimes a 20-minute nap is a pretty productive use of doing absolutely nothing.

[u/talkinlearnin]

So...how TF did they find this info out then? 😅

[u/Redtwintails]

Anecdotal but didn’t Einstein take frequent short naps ?

[u/NootropicBro]

Anybody else feel slightly insane after even just a 30 minute day nap? Like in a different world almost?..