2023-07-05 06:00:42
Naps may seem like a luxury to some, but a daily afternoon nap might be just what we need to age well. A new study suggests that daytime naps may prevent our brains from shrinking as we age.
Study finds link between regular naps and larger brain volume
In a study published in the journal Sleep Health, researchers used self-reported data from 35,080 participants aged 40 to 69 from the UK Biobank and looked at genetic variants associated with regular napping. From the data, they found a link between regular naps during the day and a larger brain volume. The difference in brain volume between people who regularly nap and those who don’t was equivalent to aging 2.6 to 6.5 years.
However, no association was found between napping and cognitive performance, such as reaction time or visual memory. Our brain naturally shrinks with age, but this process is accelerated in people with neurodegenerative diseases as well as those with cognitive decline.
For this study, the researchers used a technique called Mendelian randomization, a method that allows researchers to determine if there is a true cause and effect between two variables in an observational study. This is the first study to find an association between regular daytime napping and total brain volume using Mendelian randomization.
What is the optimal nap length?
Previous research shows that a short nap can improve cognitive function and mood. One study found that napping improved orientation, language, and memory skills in people over 60. Naps lasting 10 to 60 minutes provided immediate improvements in mood and wakefulness, according to a small study of 32 young adults. A 2021 meta-analysis also suggests that short naps can reduce fatigue, increase productivity and improve physical performance.
However, taking too long naps can be harmful to your health. Previous studies have shown that excessive daytime sleepiness and naps lasting longer than 60 minutes may increase the risk of type 2 diabetes and heart problems.
Previous research suggests that a 10-minute nap is most effective in improving sleep time, fatigue, vitality, and cognitive performance. it is better not to take a nap longer than 40 minutes. Most research shows that naps under 30 minutes provide the most benefit because people are less likely to enter the deep sleep phase or experience sleep inertia, a period of reduced alertness just after waking up.
Taking long naps during the day is like “eating cake before dinner”as it can reduce drowsiness at bedtime and lead to insomnia problems.
How to avoid taking too long naps?
If you already have trouble falling asleep, taking a nap can increase your sleep anxiety and prevent you from falling asleep any longer. To help you, set an alarm for a nap or ask a family member to wake you up. You can also try placing your phone or alarm clock away from you so you have to get up to turn it off.
To avoid feeling groggy after a nap, it is recommended that you get up immediately to wake up your body through movement or exposure to light. A study also suggests that consuming caffeine before a nap may be the best countermeasure against sleep inertia.
Practice physical activity before and after naps may also help promote wakefulness. Sometimes you may feel tired for various reasons, such as stress and diet, rather than lack of sleep. In this case, sleeping more than your body needs will only worsen the quality of your sleep at night.
If you complain of daytime fatigue, it is better to walk than to sit or lie down, then the fatigue may disappear and you may sleep better at night.
What this means for you
Regular daytime naps can help slow down the natural brain aging process. Most research and experts suggest thata short nap, 10 to 40 minutes, provides the most benefitssuch as better mood, improved cognitive performance, and greater alertness.
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