Scientists Confirm the Benefits of Afternoon Naps
Do you often find yourself longing for a nap after lunch? You may be onto something. According to recent scientific research, taking a short afternoon nap can have numerous benefits for the brain and overall health.
A study from the University College London, which involved over 35 thousand people, suggests that a short nap, lasting less than half an hour, can help improve learning capacity and memory functions. This type of nap, often referred to as a “power nap,” is believed to effectively “clean up” short-term memory, making room for new information to be stored. Additionally, it has been found to strengthen cognitive and memory functions, keeping them intact for a longer period of time as we age.
Furthermore, researchers from the University of the Republic in Uruguay and University College London discovered that individuals who have a genetic propensity for napping in the afternoon exhibit lower rates of brain volume reduction as they age. This is a significant finding, as the volume of gray matter is a parameter of good brain health and is associated with a lower probability of cognitive diseases such as Alzheimer’s.
However, it’s crucial to note that the length of the nap plays a significant role in determining its benefits. Naps lasting more than an hour can sometimes be an early sign of neurodegenerative diseases such as Alzheimer’s and are associated with metabolic diseases. Individuals with sleep disorders may also find longer naps to be counterproductive.
The ideal nap strategy, according to experts, is to aim for a short nap of 15 to 20 minutes. This type of nap can decrease sleep pressure, increase lucidity, and improve cognitive performance. Additionally, it is important to set an alarm to avoid falling into deep sleep, as awakening from deep sleep can lead to confusion and grogginess.
On the other hand, long naps, especially those extending beyond an hour, are not advised for the general population. They have been associated with an increased risk of obesity, diabetes, and inflammatory markers. Additionally, habitual long naps can complicate falling asleep at night and disrupt the body’s metabolic balance.
The benefits of afternoon naps are particularly significant for certain populations, such as athletes and pregnant women. Athletes have reported reduced fatigue and improved physical performance after a short nap, while pregnant women have found benefits in their nighttime rest during the second trimester.
Elderly individuals should also pay attention to the length and frequency of their naps. While a short afternoon nap can be beneficial for cognitive function, frequent and irregular naps should be avoided to maintain a regular rhythm of activities.
In conclusion, the next time you feel the urge to take a nap after lunch, go ahead and indulge in a short rest. Just remember to set an alarm and limit your nap to 15 to 20 minutes to reap the benefits without disrupting your nighttime sleep.