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How Long Should I Nap? Five Tips to Effective Napping

  • BrainTap App, BrainTap Technologies, Education, Health and Wellness, Sleep
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Taking a nap midday is still common in many Mediterranean and European countries.  As children we frequently napped, whether we wanted to or not.  As adults in the United States, we’d love to take a midday break, but rarely take the time for this important practice.  With busy lives and schedules, super stress, and our many obligations, we are becoming more and more sleep deprived.  Naps can’t make up for not getting good, quality sleep at night, but they can be effective for helping us recharge our batteries during the day. 

Naps Are Beneficial To Brain Health

As we age, we need naps more than we did as children.  It becomes more difficult for us to get the slow wave sleep that we need, and we are sleeping fewer hours than before.  Taking time during the day for a brief nap can be important to preserve cognitive functioning, improved memory and recall, among other health benefits.  In fact, in one study researchers tracked 23,681 Greek men over a six-year period.  The participants in the study who napped an average of three times a week were found to have a significantly smaller risk for heart disease. 

German researchers from the University of Lubeck have found that short naps encourage improved learning and memory.  The study had two groups of participants memorize a set of illustrated cards, take a 40-minute break, and then memorize another set of cards.  During the 40-minute break one group was allowed a short nap and the other was not.  The researchers found that the sleep group had better memory of the cards than the group that did not nap–up to 85% recall of the first set of cards.    To figure out why, science has found that when you first record a memory in the brain it is easily forgotten, especially if other distractions occur.  Napping stores memories in the neocortex, or permanent storage, preventing them from being forgotten when replaced by other information. 

Five Tips to Effective Napping

  • Keep it short.  20 to 30 minutes is the perfect amount of time to relax, recharge, and improve alertness without leaving you feeling foggy or interfering with your nighttime routines. 
  • Figure out how long it takes you to fall asleep.  If you’re trying to nap, understanding how long it typically takes you to fall asleep should be a factor.  If you only have 30 minutes to nap, if you’re using 20 minutes of that to actually fall asleep, you’re not reaping the full benefit of your nap time.  If you have a fitness tracker, sometimes these can help you determine your average time to fall asleep so you can take that into consideration before napping.
  • Make your environment restful.  Make sure you have a comfortable place to nap.  Check the room temperature, the bedding, the ambient sound level and the level of light in the room.  Having a comfortable place to nap is key to getting a restful break in.
  • Check the time.  Napping too late in the day may make it harder to fall asleep at night.  Napping too early in the day may be difficult because your body isn’t ready for more sleep yet.  Timing your nap to eliminate the midday slump while not interfering with your bedtime and waking hours is optimal. 
  • Practice!  You’ve heard the phrase practice makes perfect.  The same is true when you’re napping.  Practice napping until you figure out where to sleep, how long to sleep, and when to sleep so you get the most benefit from your naps. 

If you find it’s hard for you to relax and nap during the day, BrainTap provides the best experience in the enhanced meditation market.  Spending just 20 minutes a day with BrainTap will allow you to experience all the benefits of a daily nap including improved focus and clarity, improved memory and recall, and the benefit of an immediate energy boost to power through the rest of your day. 

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Warranty & Return Policy

Customer Support

In order to streamline support requests and better serve you, we utilize a support ticket system. Every support request is assigned a unique ticket number. Please keep your support ticket number in a safe place and provide your number when contacting us.

Manufacturer’s Warranty

The BrainTap Headset Bluetooth model has a 12-month manufacturer’s warranty that covers any flaws or defects that the headset shipped with. Any sort of sustained physical damage is not covered under warranty.  All other products or equipment come with a 30-day manufacturer’s warranty unless otherwise stated.  Please reference your User Manual to view the complete warranty policy.  Should you experience any difficulty with your equipment or accessories, we recommend first checking the troubleshooting guidelines in the User Manual included with the headset or reference our online Knowledge Base for headset tips and troubleshooting steps. If you are still having trouble and your headset is within the warranty period, call our Help Desk at 302-721-6677 or fill out an online support ticket for further assistance.  If the item needs to be returned to BrainTap offices for assessment and replacement, you will be asked to provide proof of purchase and will be issued a Return Merchandise Authorization (RMA) number and shipping instructions.  Items without proof of purchase will not be accepted for RMA.

Return Merchandise Authorization (RMA) Policy

A Return Merchandize Authorization (RMA) is a numbered authorization provided to permit the return of a product. Any product returned to BrainTap offices for testing, trade-in or refund must be accompanied by an RMA issued by our Help Desk. Please note that RMAs expire 15 days after issue. Returns postmarked after the expiration date will not be accepted. Please be sure to ship your return item promptly.

Out of Warranty Support Options

Should you experience any difficulty with your equipment or accessories, we recommend first checking the troubleshooting guidelines in the User Manual reference our online Knowledge Base for headset tips and troubleshooting steps. Even if your headset is outside of the warranty period, you can reach out to our Help Desk via phone at 302-721-6677 or online by filling out a support ticket for further help.  If the product is determined to require replacement after troubleshooting, there is an option for an out of warranty trade-in and replacement for a fee. We do not offer repair services for out of warranty products.

Satisfaction Guarantee & Equipment Return Policy

There is a 45-day return policy on all products and packages purchased directly from BrainTap unless otherwise stated. BrainTap headsets purchased from a retail outlet or 3rd party must be returned to the place of purchase and are subject to the return policy of the seller.  All returns must have proof of purchase and a Return Merchandise Authorization (RMA) number or the return will not be accepted. All products returns are subject to a 15% restocking fee. The return period begins on the day you received your order.  To initiate the return process, reach out to our Help Desk via phone at 302-721-6677 or submit an online support ticket.

Shipping Fees

Shipping fees, if any, including duties and import taxes for international shipments, are non-refundable. In all instances, return shipping fees are the responsibility of the purchaser.

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You may cancel your membership/program/subscription with a 30-day notice by logging into your account on BrainTap.com. Click the account icon at the top right of the page, then click the profile icon on the top right-hand side and then click Billing. Once you are on the Billing page you will be able to “Manage Subscriptions & Payment” where you can cancel your subscription.

All subscribers are required to provide a 30-day cancellation notice prior to terminating their subscription. This policy is implemented to ensure a smooth transition for both subscribers and the service provider, allowing for adequate time to process cancellation requests and manage subscription changes.

Calculation of 30-Day Notice Period: The 30-day cancellation notice period will be calculated from the next monthly payment due date following the receipt of the cancellation request. For example, if a subscriber submits a cancellation request on the 5th of the month and their next monthly payment is due on the 15th of the same month, the 30-day notice period will commence from the 15th of the month and extend until the 15th of the following month. Free trials are exempt from this 30-day notice policy and may be canceled at any time prior to the first payment due date without payment or penalty.

Refund Processing Time

It takes approximately 10 – 14 days to process a return. If you have any questions regarding your refund, refer / respond to your original support ticket or create a new support ticket and one of our customer support representatives will contact you.

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Terms and Conditions of Use:

Last updated: January 30, 2024

This is an agreement between you and BrainTap, Inc. (with its affiliates, “BrainTap”, “we” or “us”) regarding the digital audio-recorded motivational programs and creative visualization sessions operated by BrainTap Technologies (the “Service”). Additionally, please read the site’s Privacy Policy.

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You may cancel your membership/program/subscription with a 30-day notice by logging into your account on BrainTap.com. Click the account icon at the top right of the page, then click the profile icon on the top right-hand side and then click Billing. Once you are on the Billing page you will be able to “Manage Subscriptions & Payment” where you can cancel your subscription.

All subscribers are required to provide a 30-day cancellation notice prior to terminating their subscription. This policy is implemented to ensure a smooth transition for both subscribers and the service provider, allowing for adequate time to process cancellation requests and manage subscription changes.

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We sometimes offer certain customers various trial or other promotional memberships, which are subject to the Terms except as otherwise stated in the promotional offers. We reserve the right, in our sole discretion, to determine your eligibility. Trial members may, at any time (through your “My Account”), choose not to continue paid memberships/subscriptions by cancelling prior to the end of the trial period. If a trial offer or a promotion requires you to have a valid payment instrument on file, such as a credit card or other permitted payment method, we may validate that payment method, including by requesting a temporary authorization from the financial institution issuing your payment instrument. If we determine that your payment instrument is invalid, without limiting any of our other rights, we may revoke any benefits, Credits or Content you may have received as part of the offer.

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We may, at our discretion, change the Terms and all elements of them and any aspect of the Service without notice to you. If any change to the Terms is found invalid, void, or for any reason unenforceable, that change is sever-able and does not affect the validity and enforce-ability of any remaining changes and the remainder of the Terms. Your continued use of the Service after we change the Terms constitutes your acceptance of the changes. If you do not agree to any changes, you must not use the Service and must cancel your membership.

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Our business may change over time and we reserve the right to cancel the Service and any membership plan in whole or in part, and to terminate your membership and use of the Service at our discretion without notice. If we do so, we will give you a prorated refund based on the number of days remaining in your membership unless we terminate your membership for conduct that we determine, in our discretion, violates the Terms, violates any applicable law, involves fraud or misuse of the Service, or is harmful to our interests or another user. Our failure to insist upon or enforce your strict compliance with the Terms will not constitute a waiver of any of our rights.

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You agree that all information or data of any kind, whether text, software, code, music or sound, photographs or graphics, video or other materials (“content”), made available publicly or privately, will be under the sole responsibility of the person providing the said content, or of the person whose user account is used. You agree that this website may expose you to content that may be objectionable or offensive. The site editor will not be responsible to you in any way for content displayed on this website, nor for any error or omission.

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1.  What Personal Information Do We Collect?

  • Information You Provide.  We receive and store information you enter.  For example, when you search for or buy a product or service, or when you supply information such as your address, phone number or credit card. You can choose not to provide certain information, but then you might not be able to take advantage of some of our features.  We use the information that you provide for such purposes as responding to your requests, customizing future shopping for you, improving our website, and communicating with you. We do not store your credit data in our system after the sale – it is used for checkout purposes only. In addition, if you choose, we may share your information with other companies who provide goods or services that you are interested in.  Please see the “opt-in/opt-out” selection in Section 4 of this policy.
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2.  How Do We Use Your Information?

  • Customized Shopping.  We use your information to better serve you by providing a customized shopping experience.  As noted above, you may “opt-out” of this customization, or even visit and shop anonymously.
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4.  Your Choice:  Opt-in or Opt-out. It is your choice whether to receive emails or special offers from us or others.  The following section provides you with this choice.  Please note the default settings.

  • Please send me email or other mail informing me of special offers of your products and services.
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  • Please send me email or other mail informing me of special offers of related products or services from other companies.
  • Please do not send me email or other mail informing me of special offers of related products or services from other companies.

5.  Children:  We do not sell products or services to children. If you are under 18, you may use this site only with involvement of a parent or guardian.

6.  Other Websites:  Various Web sites may be linked to from this site.  If you link to another site, your privacy depends on the policy of that site.  We strongly urge you to check their privacy policy.  Not all sites guarantee that they will not share your personally identifiable information with others.  You may also wish to consult privacy guidelines such as those recommended by the Online Privacy Alliance (www.privacyalliance.org).

7.  Contact Us:  If you would like to learn more about our privacy policy, or to access your personally identifiable information contained on our website, you may contact us via the Contact Us page. You will be required to provide identifier information to assure that this information is not released to others.  We reserve the right to modify this policy in the future.  If we do so, notice will be posted on our home page.