After the age of 35, the human brain shrinks by 0.2-0.5% each year, and this rate increases after 60. This can contribute to accelerated aging, memory lapses, and even cognitive impairments and dementia. However, scientists believe that napping during the day may help older adults maintain mental sharpness by slowing down brain shrinkage.
Research shows that people who typically take naps during the day have a larger brain volume, and their brains may shrink at a slower rate over time. Estimates suggest that brain aging in those who nap during the day slows down by an average of 2.6-6.5 years compared to those who do not have a napping habit.
How Was the Research Conducted?
Researchers analyzed brain size measurements from over 35,000 individuals. They considered not only self-reported napping habits but also other factors.
This question can be misleading. Some people may nap during the day due to health conditions; for example, high blood pressure or cardiovascular diseases can lead to increased drowsiness but negatively affect the rate of brain shrinkage.
Therefore, instead of relying on surveys, researchers preferred to investigate the genetic predisposition of individuals to regular napping throughout their lives. This factor more clearly indicates whether napping itself affects the brain.
The researchers drew on the expertise of scientists whose work was published in the journal Sleep Health. They utilized data from volunteers in the UK Biobank, who reported how often individuals aged 40 to 69 napped during the day.
All responses (usually, sometimes, rarely, or never) were verified using sleep trackers. Since the genes of these individuals were also analyzed, it was possible to separately identify the genetic profile of those who nap during the day versus those who do not.
Don’t Underestimate the Power of Napping
These preliminary findings allowed the current study to identify regular nappers based on 92 genetic differences they possess. This enabled researchers to observe how brain size differs between those who nap and those who do not.
The results indicate that the effect of napping may be an increase in brain size by an average of 15.8 cubic centimeters. Researchers did not directly compare individuals genetically predisposed to regular napping with those who never nap. However, the overall results suggest that the greater the genetic likelihood of napping, the larger the brain size.
Overall, the new research did not find significant improvements in cognitive speed among those who regularly nap during the day. However, they do have a larger brain volume because napping helps recover vital sleep, which tends to deteriorate with age. This is good news, as it is well-known that sleep is crucial for protecting the brain from the effects of aging.
Study author Victoria Garfield asserts that the findings indicate that short daytime naps are very important for older adults, as they help maintain brain health. She hopes this research will reduce the underestimation of the benefits of daytime napping.
15 Minutes of Napping After Lunch is Highly Beneficial
The study does not clarify how long or how often people should nap to reap the benefits. However, lead author Valentina Paz states that preliminary findings suggest that a short nap lasting 5-15 minutes is beneficial for cognitive function.
The benefits are felt immediately afterward. Ms. Paz notes to the Daily Mail that the post-lunch period is the most favorable time for napping to combat the temporary drop in alertness and productivity that occurs during this time.
TOP 6 Tips for Falling Asleep Easier and Sleeping Better
Millions of people suffer from insomnia. It can be triggered by stress, anxiety, alcohol, caffeine, nicotine, shift work, and time zone changes. Prolonged sleep deprivation is harmful to health, so it’s important to tackle insomnia. Here are some tips to improve sleep hygiene.
- Stick to a regular sleep schedule. Try to go to bed when you feel tired and wake up at the same time every day.
- Create a restful environment. A dark, quiet, and cool setting usually makes it easier to fall asleep and stay asleep.
- Exercise is beneficial for both health and the mind. It also helps improve sleep, but avoid intense workouts before bedtime.
- If you can’t fall asleep, get up and do something relaxing, then return to bed when you feel a slight pull towards sleep.
- If you find that worries keep you awake at night, try writing them down before bed.
- Avoid alcohol and caffeine before bedtime. They can interfere with falling asleep and achieving deep sleep.