Napping could be the secret to spotting solutions and creative problem-solving

New research suggests that those who enter the second stage of sleep during a nap may be more likely to spot solutions to problems compared to those who nap lightly or not at all. Results of a new study suggest that short, deep naps can trigger valuable moments of insight, giving us a better idea of what could be happening while we are asleep. 

Previous studies have suggested that napping can help boost creativity and problem-solving, but there is no consensus over which stage of sleep is the most beneficial. Sleep consists of two main stages: non-rapid eye movement (NREM) and rapid eye movement (REM) sleep. 

NREM sleep has three stages: Stage one, where you transition between being awake and sleep. Stage two, a light sleep, during which your heart rate and breathing begin to slow and your body temperature begins to drop. And stage three, a slow-wave sleep which is the most restorative stage when your body begins to repair itself. REM sleep involves vivid dreaming and increased brain activity. Your breathing becomes faster and irregular, and it’s thought that REM sleep is crucial for memory consolidation, emotional processing, and learning. We typically cycle through these stages multiple times a night. 

Some previous studies have suggested that the lightest stage of NREM sleep may be ideal for boosting creativity and problem-solving, while others have suggested that stage two of NREM sleep may trigger more innovation. 

This latest study involved asking 90 people aged 18-35 without sleep disorders to use a keyboard to classify the direction of motion of hundreds of rapidly flashing dot patterns on a screen. Researchers didn’t tell participants that the dots’ colours gradually began to predict the correct answer partway through the task. 15 of the 90 participants figured out the shortcut during the first 25 minutes of the task. The remaining 75 had a 20-minute nap in a quiet, dark room while EEG monitors tracked their brain activity. 

When trying the task again, most participants figured out the shortcut, but the likelihood of a eureka moment seemed to depend on how deeply participants had napped. 85.7% of those who fell into deep NREM stage two sleep figured out the shortcut, compared with 63.6% of those who only reached lighter NREM stage one.

Researchers have highlighted that different tasks used may affect results. In another study, researchers from the Paris Brain Institute found that participants in a separate study could better problem-solve after light stage one NREM sleep. Researchers suggest that different stages of sleep may matter for different types of cognitive processes; more research is needed to better understand this. 

Past studies have highlighted the impact sleep can have on our creativity and ability to focus. A 2023 systematic review into the effect of sleep deprivation on creative cognition found that, overall, sleep deprivation impairs creative cognition, though further research is still needed. 

Prior research has suggested that sleep can help increase creative thinking abilities, pattern recognition, memory consolidation, and help us to feel better able to process how we are feeling and make decisions.  

The importance of sleep

When you don’t get enough sleep, experience sleep problems or insomnia, your body and brain don’t have the time needed to rest, repair, and rejuvenate. Without enough sleep, you are more likely to get sick more often, are at a higher risk of some serious health problems, and have trouble thinking clearly. Sleep can help reduce feelings of stress, improve your overall mood, and support your physical and mental health and wellbeing. 

But how do we ensure we are getting enough sleep? Practising healthy sleep hygiene can be a good way of ensuring you fall and stay asleep. This means going to bed and getting up at the same time every day – even at weekends and on bank holidays. Optimising your sleep environment, having screen-free time before bed, and managing your stress levels can all also have positive effects, as can making dietary changes such as limiting or avoiding caffeine and large meals before bed.   

If you struggle with insomnia, CBT-I can be another option that can help. A type of cognitive behavioural therapy (CBT) designed to specifically help with insomnia, a therapist can help you to identify and change thoughts and behaviours that keep you from sleeping, as well as to recommend helpful self-help tools and routines you can try. 

As research continues to uncover the links between sleep and cognitive function, the growing body of evidence is a reminder that sleep isn’t just about rest – it’s also a tool for creativity, problem-solving, and mental clarity. If you’re stuck on a tricky problem or in need of fresh insight, stepping away for a nap might be more effective than pushing through fatigue. So next time you're in search of inspiration, consider having a quick catnap; you might just wake up with a eureka moment.