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.
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:
- 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.
- Taking a nap in a cool, dark, and silent place may increase the quality of your nap.
- 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:
- Memory problems: a 2016 study found that sleeping longer than 60 minutes may create the ability to think and form memories.
- Temporary grogginess: sleeping for a longer period may lead to entering a deeper stage of sleep, which may create a feeling fuzzy when waking up.
- Inability to sleep at night: sleeping for more than 1 hour could disturb your sleep.
- 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.
Ralph with Coffee 