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20-Minute Nap Boosts Problem-Solving by Triggering Deeper Sleep Stage

Researchers found that participants who entered Stage-2 sleep were nearly twice as likely to solve a hidden-clue task after a short nap.

Overview

  • The University of Hamburg study tracked 90 participants who completed a visual puzzle task before and after a 20-minute nap.
  • Individuals reaching Stage-2 sleep during the nap solved the hidden-clue task 86% of the time, compared with 64% for Stage-1 sleepers and 55% for those who stayed awake.
  • To isolate the nap’s effect, subjects avoided caffeine on the test day and slept about 30% less than usual the night before.
  • Findings reinforce that even a brief nap can help sort and store information, clearing cognitive space for new insights.
  • Published in PLOS Biology, the study has been praised by sleep researcher Dieter Riemann for illuminating the mechanics of ‘aha’ moments.