A short daytime nap is a scientifically proven way to restore concentration and improve memory, according to Dr. Yekaterina Dubrovina, Associate Professor in the Department of Health at the Institute of Medical Problems of Pirogov University.
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The physician explained why the tradition of taking daytime naps has remained widespread, noting that even 15 minutes of sleep at the right time can have a noticeable impact on cognitive abilities and mental well-being.
She said that taking a midday break has long been a common practice in many cultures and was never considered a luxury or a passing habit. Instead, it served as a natural way to adapt to biological rhythms and climatic conditions.
Modern research, she added, confirms what people instinctively understood centuries ago: a brief rest during the day helps restore focus and emotional balance without negatively affecting nighttime sleep.
"The ideal power nap lasts between 15 and 30 minutes," Dubrovina said, adding that it is an effective way to regain energy without disrupting the body's sleep cycle.
Taking a nap between 12:00 p.m. and 3:00 p.m. can improve cognitive performance, including memory, information-processing speed, and concentration particularly for people whose work requires significant mental effort.
She also noted that daytime napping has deep historical roots, especially in countries with hot climates such as Spain, Italy, and Greece, where it was more than a social custom it was a practical necessity.
People would avoid working during the hottest part of the day and resume their activities once temperatures cooled in the evening.
Dr. Dubrovina stressed that a short afternoon nap is not wasted time, but rather an investment in brain health and productivity.
However, she emphasized the importance of limiting both its duration and timing.
Sleeping too long during the day or taking a nap shortly before sunset may disrupt the body's biological clock, turning what should be a refreshing break into a feeling of fatigue and sluggishness.
