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(January 13, 2026) Even a short nap can relieve the brain and improve learning ability. A study shows that synaptic connections realign after about 45 minutes of sleep, preparing the brain to better absorb new information.

Even a short nap can help the brain recover and improve its ability to learn. Researchers at the Medical Center – University of Freiburg and the University of Geneva show in a study published on January 22, 2026, in the journal NeuroImage that even a short nap is enough to realign connections between nerve cells so that new information can be stored more effectively. Until now, these effects were only known to occur after a full night's sleep. The new study shows that a short nap can specifically relieve the brain and put it back into a state of readiness to learn – a process that could be particularly beneficial in situations that require high performance.

Learn better through short periods of sleep

"Our results show that even a short sleep phase can put the brain in a state where it can learn better and absorb information again," says study leader Prof. Dr. Christoph Nissen, who conducted the study during his time as medical director of the sleep laboratory at the Department of Psychiatry and Psychotherapy at the Medical Center – University of Freiburg. Today, he is a university professor and chief physician at the Department of Psychiatry, University and University Hospital of Geneva (HUG), Switzerland. 

What happens in the brain during an afternoon nap

The brain is constantly active during the day: new impressions, thoughts, and information are processed, strengthening the connections between nerve cells (synapses). These strengthened synaptic connections are an important neural basis for learning processes. However, they also lead to a kind of saturation, so that the brain's ability to learn further decreases over time. Sleep helps to regulate this excessive activity again – without losing important information. "The study shows that this 'synaptic reset' begins after just one afternoon nap and that new information can then be stored more effectively in the brain," says Nissen.

"The study helps us understand how important even short periods of sleep are for mental recovery," says Prof. Dr. Dr. Kai Spiegelhalder, head of the Section for Psychiatric Sleep Research and Sleep Medicine at the Department of Psychiatry and Psychotherapy at the Medical Center – University of Freiburg. "A short nap in between can help you think more clearly and continue working with concentration."

How the study was conducted

The study examined 20 healthy young adults who either took a nap or stayed awake on two afternoons. The afternoon nap lasted an average of 45 minutes. Since direct measurements of synapses are not possible in healthy individuals, the research team used established, non-invasive methods such as transcranial magnetic stimulation (TMS) and EEG measurements to draw conclusions about the strength and flexibility of the synapses.

The results showed that after the nap, the average synaptic activity in the brain was reduced – a sign of the restorative effect of sleep. At the same time, the brain's ability to form new connections was significantly improved. The brain was therefore better prepared for new learning content than after an equally long period of wakefulness.

Everyday benefits and outlook

The study provides a biological explanation for why people are often more productive after an afternoon nap. Especially in professions or activities that require a high level of mental or physical performance—such as in music, sports, or safety-critical areas—a short nap could be used specifically to maintain performance. "An afternoon nap can help maintain concentration and performance even under high stress," says Nissen.

However, the researchers emphasize that occasional sleep problems do not automatically lead to a decline in performance. In chronic insomnia in particular, sleep-wake regulatory systems are essentially intact; rather, worries and unfavorable sleep-wake behavior dominate. In such situations, cognitive behavioral therapy for insomnia (CBT-I) is more useful than sleeping pills, as the latter can disrupt the brain's natural recovery processes and lead to the development of dependence.

Original title of the study: A nap can recalibrate homeostatic and associative synaptic plasticity in the human cortex
DOI: https://doi.org/10.1016/j.neuroimage.2026.121723
Link to the study: https://www.sciencedirect.com/science/article/pii/S1053811926000418

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