Cognitive Benefits of Napping

As young kids, we have enjoyed naps frequently. As we grow older, napping becomes less frequent. Some people may even actively avoid napping, concerned that they may not get sleepy enough to fall asleep at night. Yes, sleeping on time at night is important. But did you realize that sleeping on time is also essential? This post will explore appropriate ways to take a nap and the cognitive benefits of napping.

  1. What are the Cognitive Benefits of Napping?
  2. How Do You Nap?
  3. Types of Naps
  4. Summary

What are the Cognitive Benefits of Napping?

Just as having enough sleep gives cognitive benefits, there are a lot of benefits to getting a nap. Let’s first explore the cognitive benefits of taking a nap.

  • Napping and cognitive function level: a 2020 study on the Chinese population aged over 60 years old found that those who regularly took naps scored higher in the Mini-Mental State Examination test, which is often used to assess the risk of dementia risk. While napping has a protective effect, it could also be an indicator of cognitive impairment. A 2019 UCSF study suggests that napping could be an early indicator of cognitive impairment.
  • Napping and diseases: A study done in 2018 found that taking naps reduces the risk of Parkinson’s Disease. A 2015 study found that taking naps may also reduce cardiovascular diseases.
  • Napping and emotion: a study at the University of Michigan found that napping leads to less impulsiveness and increased frustration tolerance.

How Do You Nap?

One of the ways to get started with napping is to learn how to nap appropriately. Here are a few key points to keep in mind as you go for your nap:

  1. According to the Johns Hopkins Sleep Disorder Center’s medical director, Charlene Gamaldo, taking a nap between 1:00 PM and 4:00 PM will benefit the most because of the sleep cycle timing.
  2. Taking a nap in a cool, dark, and silent place may increase the quality of your nap.
  3. Napping time should like between 20 minutes to 40 minutes. Setting an alarm before you fall asleep might be a good idea. Otherwise, it may lead to 2 types of side-effects of napping:
  4. Talk to your physician about whether any medication interferes with your nap. Certain arthritis, mental health, and blood pressure medications may interfere with sleep quality.

Types of Naps

  • Power Nap: a term coined in 1990 to encourage naps during work hours; taking 10 minutes or less after lunch is recommended to relieve drowsiness.
  • Recovery Nap: it’s a kind of nap that’s recommended to make up for lost hours of sleep
  • Coffee Nap: a nap taken after sipping coffee or tea. It takes about 20-30 minutes for the caffeine effect to take place, and it may rejuvenate energy.

Summary

In this blog post, we explored the potential benefits of taking a nap, how we can nap efficiently, and what side effects could happen if we take it at the wrong time or longer than necessary. Each person may have different physiological needs, so consult your physician about napping if you want to dive deeper into the world of napping!

Disclaimer: This web post is for information purposes. If you have medical needs, please contact your primary care physician.

Cognitive effects of Reading

As you are reading this post, you may wonder, “How am I absorbing this information?” In short, there are a lot of complicated processes that is involved in reading a text and incorporating the knowledge into our brains. In this post, we will explore what components and processes are involved in reading and are cognitive benefits of reading texts such as books, articles, and blog posts like this one.

  1. What is reading?
  2. Components of reading
  3. Cognitive effects of reading
  4. Summary

What is reading?

While reading is natural for most people, understanding what it really is, and what processes are involved can help you read more efficiently.

  1. National Accessible Reading Assessment Project (NARAP) claims that there are 3 types of reading:
    1. Reading is decoding and understanding written text
    2. Reading is decoding and understanding text for particular reader purposes
    3. Reading is the process of deriving meaning from text.
  2. Irena Kuzborska from the University of York breaks down the reading process into Knowledge Base, Cognitive Process, and Metacognitive Processes.
    1. The knowledge base comprises Background Knowledge, such as people and places, and Linguistic Knowledge, such as grammar and syntax.
    2. Cognitive Processes are composed of Comprehension Processing Strategies, such as building inferencing and organizing text-level structures, and Linguistic Processing Strategies, such as chunking into phrases and accessing the meaning of words.
    3. Metacognitive Processes are composed of executive control and goal-setter, such as adjusting reading style to the appropriate purpose and genre of the reading.  

Components of reading

There are neurological and psychological components to reading. Here are a few of the major components of the reading process:

  1. Phonics: Massachusetts Department of Elementary and Secondary Education defines it as teaching the code-based portion of reading and spelling that symbol-sound relationships.
  2. Decoding: is an ability to translate a word from print to speech
  3. Fluency: is an ability to identify rhythm, phrasing, intonation, as well as accuracy and reading rate

Cognitive effects of reading

While some studies indicate the benefits of reading for preventing cognitive decline in those with early mild cognitive impairment or dementia, some studies did not show effectiveness. Below are a few examples showing the benefits of reading:

  1. In 2021, a 14-year follow-up survey study in Taiwan found that leisurely reading activities were associated with better cognitive outcomes (telling the time/location, remembering personal information, and counting backward).
  2. In 2010, the University of Liverpool found that reading in groups and engaging in stimulating activities together could significantly improve the mental health of depressed patients.  
  3. A 2015 study at Northern Arizona University found that Intergenerational Program (IGP), which involves putting together school-aged children and older adults to read together, did not show any improvement in cognitive function level or mood but did improve the quality of the relationship between older adults and children.

Summary

In this post, we explored what reading is, what is involved in reading, and explored the potential benefit of reading. Although this is not an exhaustive list, we hope this has helped you understand what is involved in reading and what could be some of the benefits of reading!

Departure

walking across a park,
I noticed a deer just standing.
I stared at her, and she stared back.
The deer walked towards me
slowly, smoothly, and silently.
I stood still,
even though I could reach her.
The deer peered into my eyes.
We stood there for a moment,
before she turned,
and started to walk away.
I turned,
wondering what could have been,
had I reached out to her.

5.31.2023