The Power of a Good Nap
September 15, 2026
“Why sleep matters more than you may realize.”
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REM — or Rapid Eye Movement — sleep is one of the most important stages of our nightly sleep cycle. It is the period most closely associated with vivid dreaming and heightened brain activity, but much more is happening beneath the surface. REM sleep plays an important role in learning, memory and emotional processing, helping the brain organize information and experiences from the day. It also supports neuroplasticity — the brain’s ability to form and strengthen connections — which is important for learning, adaptation and cognitive health.
Getting enough REM sleep may also influence how well we handle stress and regulate our emotions. When sleep is repeatedly disrupted, concentration, memory and mood can suffer, while chronic insufficient sleep has been associated with a greater risk of cardiovascular disease, obesity and other health problems. REM sleep generally becomes longer during the latter part of the night, which is another reason that consistently cutting a night’s sleep short can matter. For most healthy adults, REM accounts for roughly 20–25% of total sleep.
And don’t overlook the value of a good nap. A short daytime nap — often around 20 to 30 minutes — can improve alertness, mood and performance without leaving you feeling overly groggy. Longer naps may allow the brain to move through additional stages of sleep, potentially including REM, but they can also interfere with nighttime sleep if taken too late in the day. Napping isn’t a substitute for a good night’s sleep, but used wisely, it can be a useful tool. Combine it with a consistent sleep schedule, regular exercise, a relaxing bedtime routine and moderation with alcohol, and you give your brain and body a better opportunity to get the restorative sleep they need.
The Takeaway: Good sleep isn’t just about the number of hours spent in bed. Protecting the quality and natural stages of sleep — while occasionally taking advantage of a well-timed nap — can support memory, alertness, emotional balance and overall health.
