As we age, the duration and frequency of daytime napping increase because the body becomes fatigued and exhausted more quickly than in youth. Experts have noted that the length and frequency of short naps can even double in individuals showing symptoms of dementia. Therefore, the relationship between health, longevity, and napping cannot be overlooked.
What You Need to Know About Napping
Research Shows: This is the Ideal Duration for Napping
Scientific studies have found that depending on occupation, workload, and physical condition, nap durations ranging from 6 minutes to 40 minutes can provide significant benefits.
6 Minutes: Memory Begins to Improve
A study from Germany revealed that just a 6-minute nap can enhance memory. Six minutes is sufficient for the brain to convert short-term memory into long-term memory, thereby freeing up additional “space” to retain new knowledge.
Just a 6-minute nap can enhance memory. (Illustration).
20 to 30 Minutes: The Best Nap Duration
NASA scientists discovered that a 24-minute nap can improve work performance by 34% and increase overall sensitivity by 54%.
This duration also helps slow the heart rate and protects the heart.
40 Minutes: Recharge Your Brain
If you did not sleep well the previous night and the day’s work requires special concentration, a 40-minute nap can put you into a light sleep state, helping recharge your brain.
If you want to nap for 40 to 45 minutes, it’s best to set an alarm. Napping longer than 45 minutes may lead to deep sleep, which can result in grogginess and confusion upon waking due to “sleep inertia.”
Napping Over 60 Minutes: Numerous Undesirable Effects
In the Journal of the American Alzheimer’s Association, a published study indicated that long naps are not beneficial and can negatively affect health. Particularly, those who have a habit of napping for more than an hour have a 40% increased risk of developing Alzheimer’s compared to those who do not nap.
Researchers noted that a significant increase in the duration and frequency of napping is a particularly important signal of Alzheimer’s disease. After analysis, the research team found that there is a two-way relationship between napping and Alzheimer’s disease. Napping too much and for too long increases the risk of developing Alzheimer’s in the future, and Alzheimer’s can also lead to prolonged napping.
Leng Yue, an assistant professor in the Department of Psychiatry and Behavioral Sciences at the University of California, San Francisco, stated: “It is best to limit napping to 15 to 20 minutes before 3 PM to gain the most health benefits from short naps. This also helps minimize the impact on nighttime sleep.”
Additionally, the President of the Sleep Association in the UK, Nick Littlehales, mentioned: “When you wake up from a short nap, you often feel refreshed. However, waking up from deep sleep can easily lead to fatigue.”
Furthermore, according to the research, individuals who nap for more than one hour have a 1.88 times higher risk of stroke compared to those who do not nap.
Those Who Don’t Nap Miss Out on These Great Benefits
1. Stabilizes Blood Pressure and Protects Cardiovascular Health
A short nap can soothe the cardiovascular system and help stabilize blood pressure. Health data from participants who napped for less than 30 minutes indicated a potential reduction of up to 21% in the risk of developing hypertension.
A short nap can help relax the muscles of the eye. (Illustration).
2. Protects Eye Health
A short nap can help relax the muscles of the eye, effectively preventing vision deterioration. At this time, the tear glands also begin to produce tears, which can help moisturize the eyes after a long morning of work.
3. Enhances Memory
Napping can also help enhance memory, as it not only helps form fragmented memories into structured network memories but also converts information from short-term memory to long-term memory during sleep.
4. Feels Refreshing and Energized
After a short nap, most people feel more refreshed and optimistic. Napping can reduce bodily stress and help improve your mood.
