Napping may be totally out of the question for you with your current lifestyle, but if you have any time in the day for them, then some evidence suggests that they can benefit your health and even potentially your longevity. But how and how long you nap makes a big difference. Short, well-timed naps — typically lasting between 10 to 30 minutes — provide a powerful restorative effect without disrupting nighttime sleep or causing grogginess.
Research has shown that short naps can:
- Improve cardiovascular health: Some studies, such as one published in Heart journal, show that people who take occasional naps have a lower risk of heart attacks and strokes. Short naps help regulate blood pressure and heart rate variability, strengthening the heart over time.
- Enhance cognitive function: Naps improve attention, learning, memory consolidation, and creativity. A brief period of sleep can sharpen your mind similarly to a full night’s rest, especially when you are sleep-deprived or mentally fatigued.
- Lower stress hormones: Short naps reduce circulating levels of cortisol, the body’s main stress hormone. By calming the nervous system, they promote emotional stability and lower the risk of stress-related diseases.
- Support immune function: Sleep, even in short bursts, gives the body a chance to reset and repair, strengthening immune defenses against infections and inflammation.
However, long naps — typically those lasting more than 60 minutes — can have mixed effects. Extended daytime sleep may push you into deep sleep cycles, and waking up in the middle of these cycles can cause sleep inertia, the heavy grogginess and disorientation that can impair cognitive and physical performance for hours afterward. Additionally, some research suggests that habitual long napping could be a marker (rather than a cause) of underlying health issues like diabetes, depression, or early-stage neurodegeneration.
Timing matters greatly.
Napping earlier in the afternoon (before 3 p.m.) helps prevent interference with your nighttime sleep-wake cycle (circadian rhythm). Napping too late can delay melatonin release in the evening, leading to difficulty falling asleep at night.
Essentially, well-planned, short naps offer a natural, non-invasive way to enhance alertness, regulate physiological processes, and give your brain and body a reset — all of which can contribute to better daily functioning and possibly a longer, healthier life. But relying on frequent, prolonged napping may signal deeper health issues that need medical attention.
Copyright 2021, GoHealthier.com
