Why You Should Take More Naps: Science-Backed Benefits for Brain Health, Performance & Wellness
Hey everyone, Dr. Bryon here from Kissimmee Family Wellness Center. If you follow health leaders like Paul Saladino, MD (@paulsaladinomd on X), you probably saw his recent post titled “Why you should take more naps…” with a fantastic video of him and his family napping outdoors under a tree, surrounded by fresh air and nature sounds.
In the clip, Dr. Saladino highlights real research showing that a short daytime nap isn’t just a luxury—it’s a powerful tool for better brain function and overall performance. He points to a 2026 study published in NeuroImage that found a midday nap can actually recalibrate homeostatic and associative synaptic plasticity in the human cortex—essentially boosting neuroplasticity, your brain’s ability to adapt, learn, and repair itself.
He also references NASA research showing that a 26-minute nap can improve job performance by a third and boost alertness by over 50%. That’s huge for anyone juggling work, family, or just daily life!
The Sweet Spot for Napping
Dr. Saladino nails the practical advice too: keep naps between 20–30 minutes. Why? Longer naps can dip into deep slow-wave sleep, leaving you with that groggy “sleep inertia” feeling when you wake up. A quick 20–30 minute power nap restores energy, sharpens focus, and avoids the crash.
He also loves outdoor naps for the extra perks—better air quality (lower CO₂), natural infrared light exposure, and the calming effect of birdsong and fresh breeze. Even if you can’t nap outside every time, the science is clear: short naps work wonders indoors too.
My Personal Take on Naps
Personally, I love naps—but life as a chiropractor and dad keeps me busy, so I only squeeze in about 2 per week. When I do nap, I make it count with BrainTap sessions (check them out at braintap.com). BrainTap uses guided audio with brainwave entrainment (plus light and sound technology) to help you drop into that perfect restorative state faster—perfect for a quick reset without the grogginess.
Even those two naps a week leave me feeling clearer, less stressed, and more resilient. Imagine what consistent napping could do for you!
If you don’t have access to BrainTap, no problem—try simple breathing exercises to help you relax and fall into a restorative nap quickly. One of my favorites is the 4-7-8 breathing technique (developed by Dr. Andrew Weil):
- Empty your lungs completely.
- Inhale quietly through your nose for a count of 4.
- Hold your breath for a count of 7.
- Exhale forcefully through your mouth (making a “whoosh” sound) for a count of 8.
Repeat this cycle 4 times before your nap. It activates your parasympathetic “rest and digest” nervous system, lowers heart rate, reduces anxiety, and makes it easier to drift off. You can also try box breathing (inhale 4, hold 4, exhale 4, hold 4) or gentle diaphragmatic (belly) breathing for similar calming effects. These free, no-equipment tools are excellent backups that still deliver big benefits for nervous system recovery.
How Naps Support Chiropractic Wellness
At Kissimmee Family Wellness Center, we focus on drug-free ways to help your nervous system thrive—spinal adjustments, posture correction, stress reduction, and lifestyle upgrades. Naps (with or without BrainTap or breathing work) fit perfectly into that picture:
- Nervous system recovery — A rested brain processes adjustments better and holds spinal corrections longer.
- Stress & inflammation reduction — Short naps lower cortisol and support immune function.
- Better sleep at night — Ironically, strategic daytime napping can improve your nighttime sleep quality.
- Mental clarity & mood — Enhanced neuroplasticity means sharper focus and a brighter outlook.
If you’re dealing with fatigue, brain fog, chronic pain, or just feeling “off,” poor sleep or lack of recovery could be part of the puzzle. A simple nap habit—enhanced with BrainTap or breathing exercises—might be the missing piece.
Ready to Nap Harder?
Next time you feel that afternoon dip, don’t fight it—honor it. Set a 20–30 minute timer, pop in some BrainTap audio if you have it, practice a few rounds of 4-7-8 breathing, or just close your eyes and let your brain do its magic. Your body and mind will thank you.
Send this post to a friend who “doesn’t have time” for a nap—they need it most! And if you’re looking for more natural ways to boost energy, reduce pain, and optimize your health, we’d love to help.
Here is my website: https://kfwc.com/
Schedule a chiropractic visit or stop by our Kissimmee office—we’re here to support your whole-body wellness journey, one restorative habit at a time.
Sweet dreams (and even sweeter naps),
Dr. Bryon Moore
Kissimmee Family Wellness Center
Saint Cloud / Kissimmee, Florida
