We all know that sleep is a great factor which can either make or break your looks , and this has been proven time after time with science. But what about naps? We all know naps are just little sleeps we have time to time, but whats their effects on our brain, body and most important of all, looks. So lets dive in into some of my theories, and why naps are good and bad. If some iqcells want to talk just reply and ill read thru the replies.
Naps are usually known to be “useless” in the looksmaxxing world. They don’t bring any sort of benefits for you except to remove tiredness. But after a lot of research, ive learnt lots of benefits, which we will dive into in the following paragraphs:
PowerNaps:
PowerNaps are naps which happen for around 30 minutes. They are known for boosting brain alertness and also cognitive functions. But is that really all there is? Probably not. The reason why is because after some research, powernaps overall help boost memory function. Refer down below for more:
Nap Boosting Brain Health
In a short summary, a study shows that people that have shorter naps around 30-90 minutes have better memory and BETTER SLEEP.
But most people who nap LONGER had bad sleep and couldn’t sleep at all or had poor quality sleep which is bad of course. Having 7-9 hour quality sleep has lots of benefits, refer to this user sleep playbook:
Sleep Playbook
He has a pretty good explanation on how and why sleep works for having better looks and overall better life.
Also Power Naps are known to relax the brain,which stops stress. Less stress also leads to better looks, as it has been proven time and time again.
Nasa Research on the matter:
Nasa has completed a bunch of research on the topic of naps and have derived these results, which will be presented in a chart below:
-First Chart:
The black dots are the patients which had a nap at 2pm after being 7hrs awake and the white dots are the patients which did not. We see a noticeable improvement of SDST (Symbol Digit Substitution Test) which is neuropsychological test sensitive to brain damage, dementia, age and depression. Nap group outperforms no-nap group over time.
-Second Chart:
PVT (Psychomotor Vigilance Task) response speed over time chart at 2pm after being 21 hours awake.The grey line is the no nap group and the blue line is the group with a 10 min sleep.
At 4am, when sleep pressure is high, a 10-minute nap helps stabilize performance, although it doesn't significantly improve it.
Without the nap,the grey group performance continues to decline more steeply.
-Third Chart:
A Standard Deviation (SD) of road position during a simulated driving task at 7am,24 hours being awake.
The orange line being the no nap seem to have a worse road position during driving, but the blue line also sees a steep decline during the simulated driving task.
Both groups perform similarly by the end, suggesting no benefit of the nap at this stage of sleep deprivation.
What we can determine is that naps also matter from how much sleep you get and getting a nap wont magically fix your sleep depravation.
While in this topic I would like to explain Sleep Inertia (S.I).
Normal definition of it is:
Sleep inertia is a physiological state of impaired cognitive and sensory-motor performance that is present immediately after awakening.
Basic definition of it is: The feeling of being tired after sleeping.
What does this mean? Well the effects of sleep inertia are down below:
-Grogginess
-Disorientation
-Tendency to fall back to sleep
-Impaired cognitive
-Performance(Reaction time,Memory,Calculations)
This chart explains that sleep inertia affects you immediately after you wake up. Patients were made to have a test on CPS (Cognitive Performance Score) and as we see, the worst score is immediately after waking up from a deep sleep, even worse after being sleep deprived. But S.I also may happen after a nap, specifically a longer nap where we enter SWS (slow-wave sleep) .
Even though S.I is temporary, if there is any condition that makes it worse (poor sleep or not sleeping enough) it can increase cholesterol which is bad because it makes you have fat retention and it can also stop generating GH (growth hormone) which is a pretty big hormone that determines your growth. Who would've guessed huh.
Does the Length of a Nap Affect the Benefits?
Yes and no. Even a short 20 minute nap in the afternoon can give all the benefits of napping which have already been said. However, the length of your nap will determine what sort of benefits youre likely to experience. According to the WebMD napping can be broken up into these different categories:
20 Minute Nap - While a short 20 minute power nap does enhance memory, it has a more dramatic effect on mental alertness and motor learning skills.
20 To 30 Minute Nap - This length of nap will typically enhance creativity while at the same time also boosting memory.
30 To 60 Minute Nap - This type of nap has an incredibly beneficial impact one’s decision making skills. It also improves the part of your memory that’s responsible for memorizing things such as the alphabet; directions and etc.
60 To 90 Minute Nap - Taking this type of nap will ensure that you get REM (Rapid Eye Movement) sleep, and as such, this type of nap is the most beneficial of them all. Once you reach REM sleep, it’s almost as if the brain resets itself. One could say it’s like starting at the beginning again. Studies have shown that a 60 to 90 minute nap can have a dramatic effect on the brain in terms of problem solving. Here again, NASA has conducted their own studies, and they land up with the same result.
More Than 90 Minutes - After you have napped for more than 90 minutes,for example more than 2 hours,the benefits said above might work,but may cause sleep deprevation and S.I which is way worse for the overall human health.
So Napping can benefit you overall if you use it properly. If not it can cause more harm than good.
Much Thanks to Google,Nasa and the different Articles in this thread. Feel free to correct me or share your ideas in the replies!
Naps are usually known to be “useless” in the looksmaxxing world. They don’t bring any sort of benefits for you except to remove tiredness. But after a lot of research, ive learnt lots of benefits, which we will dive into in the following paragraphs:
PowerNaps:
PowerNaps are naps which happen for around 30 minutes. They are known for boosting brain alertness and also cognitive functions. But is that really all there is? Probably not. The reason why is because after some research, powernaps overall help boost memory function. Refer down below for more:
Nap Boosting Brain Health
In a short summary, a study shows that people that have shorter naps around 30-90 minutes have better memory and BETTER SLEEP.
But most people who nap LONGER had bad sleep and couldn’t sleep at all or had poor quality sleep which is bad of course. Having 7-9 hour quality sleep has lots of benefits, refer to this user sleep playbook:
Sleep Playbook
He has a pretty good explanation on how and why sleep works for having better looks and overall better life.
Also Power Naps are known to relax the brain,which stops stress. Less stress also leads to better looks, as it has been proven time and time again.
Nasa Research on the matter:
Nasa has completed a bunch of research on the topic of naps and have derived these results, which will be presented in a chart below:

-First Chart:
The black dots are the patients which had a nap at 2pm after being 7hrs awake and the white dots are the patients which did not. We see a noticeable improvement of SDST (Symbol Digit Substitution Test) which is neuropsychological test sensitive to brain damage, dementia, age and depression. Nap group outperforms no-nap group over time.
-Second Chart:
PVT (Psychomotor Vigilance Task) response speed over time chart at 2pm after being 21 hours awake.The grey line is the no nap group and the blue line is the group with a 10 min sleep.
At 4am, when sleep pressure is high, a 10-minute nap helps stabilize performance, although it doesn't significantly improve it.
Without the nap,the grey group performance continues to decline more steeply.
-Third Chart:
A Standard Deviation (SD) of road position during a simulated driving task at 7am,24 hours being awake.
The orange line being the no nap seem to have a worse road position during driving, but the blue line also sees a steep decline during the simulated driving task.
Both groups perform similarly by the end, suggesting no benefit of the nap at this stage of sleep deprivation.
What we can determine is that naps also matter from how much sleep you get and getting a nap wont magically fix your sleep depravation.
While in this topic I would like to explain Sleep Inertia (S.I).
Normal definition of it is:
Sleep inertia is a physiological state of impaired cognitive and sensory-motor performance that is present immediately after awakening.
Basic definition of it is: The feeling of being tired after sleeping.
What does this mean? Well the effects of sleep inertia are down below:
-Grogginess
-Disorientation
-Tendency to fall back to sleep
-Impaired cognitive
-Performance(Reaction time,Memory,Calculations)

This chart explains that sleep inertia affects you immediately after you wake up. Patients were made to have a test on CPS (Cognitive Performance Score) and as we see, the worst score is immediately after waking up from a deep sleep, even worse after being sleep deprived. But S.I also may happen after a nap, specifically a longer nap where we enter SWS (slow-wave sleep) .
Even though S.I is temporary, if there is any condition that makes it worse (poor sleep or not sleeping enough) it can increase cholesterol which is bad because it makes you have fat retention and it can also stop generating GH (growth hormone) which is a pretty big hormone that determines your growth. Who would've guessed huh.
Does the Length of a Nap Affect the Benefits?
Yes and no. Even a short 20 minute nap in the afternoon can give all the benefits of napping which have already been said. However, the length of your nap will determine what sort of benefits youre likely to experience. According to the WebMD napping can be broken up into these different categories:
20 Minute Nap - While a short 20 minute power nap does enhance memory, it has a more dramatic effect on mental alertness and motor learning skills.
20 To 30 Minute Nap - This length of nap will typically enhance creativity while at the same time also boosting memory.
30 To 60 Minute Nap - This type of nap has an incredibly beneficial impact one’s decision making skills. It also improves the part of your memory that’s responsible for memorizing things such as the alphabet; directions and etc.
60 To 90 Minute Nap - Taking this type of nap will ensure that you get REM (Rapid Eye Movement) sleep, and as such, this type of nap is the most beneficial of them all. Once you reach REM sleep, it’s almost as if the brain resets itself. One could say it’s like starting at the beginning again. Studies have shown that a 60 to 90 minute nap can have a dramatic effect on the brain in terms of problem solving. Here again, NASA has conducted their own studies, and they land up with the same result.
More Than 90 Minutes - After you have napped for more than 90 minutes,for example more than 2 hours,the benefits said above might work,but may cause sleep deprevation and S.I which is way worse for the overall human health.
So Napping can benefit you overall if you use it properly. If not it can cause more harm than good.
Much Thanks to Google,Nasa and the different Articles in this thread. Feel free to correct me or share your ideas in the replies!