We all face the afternoon slump. After a hearty meal, drowsiness sets in and leaves you yearning for some shuteye. But is napping good for the brain? I sought to uncover the impact napping has on our brain and how to optimize our napping habits. Here’s what I found:
Napping improves alertness and cognitive function
Research has shown taking naps makes people feel more rested and alert. Naps have also been shown to improve cognitive function. In a study in China, participants who took afternoon naps scored significantly higher on the Mini Mental State Exam, a standardized dementia screening test that tests visuospatial skills, attention span, problem solving, working memory, locational awareness and verbal fluency. So yes, napping provides a much-needed energy boost for the brain.
How long should we nap for?
The duration we should nap for depends on our objective. If you want to feel energized, take a short power nap lasting between 10-30 minutes. This allows you to feel mentally alert afterwards and ready to tackle the remainder of the day without experiencing the grogginess associated with longer naps. If you want to nap in order to aid your learning, consider taking longer naps lasting 60 minutes. It is during these longer naps that your brain would transfer memories from the hippocampus, which stores short-term memories, to the cortex, which houses long-term memories. Do note however, that you will feel drowsier from taking longer naps as opposed to taking shorter ones. Experts recommend napping in the early afternoon such that it does not affect our nighttime sleep.
However, napping too much can bad for you. Prolonged napping lasting 2 hours or more can make it harder to get a good night’s sleep, particularly if you have insomnia. This can leave you more sleep-deprived the following day. Additionally, napping too much can be a sign of poor sleeping habits or sleeping disorders.
Can we take naps to make up for lost sleep?
Napping is not a replacement for lost sleep. Our body has a circadian clock, an internal system that regulates hormone levels to promote sleep at night and alertness in the day. When we start changing our sleep patterns, this can impact our circadian clock. Such circadian shifts are associated with cancer, cognitive decline and early death. All these effects cannot be reversed simply by napping. Research has suggested that we would actually need four days of adequate rest to make up for even one hour of sleep debt. As much as possible, experts recommend establishing a regular bedtime to preserve the circadian rhythm.
What if I cannot afford to take a nap?
While we now know the benefits of napping, unfortunately many of us cannot afford to nap in the afternoon. Here are some alternatives to combat the afternoon slump:
- Take a walk: Consider taking a 10-minute walk. Walking increases your heart rate and oxygen flow throughout the body. It also increases levels of cortisol, epinephrine and norepinephrine that help elevate energy levels.
- Exposure to natural bright light: Light has been shown to greatly influence our cardician rhythm. Studies have found that indoor exposure to natural bright light can improve one’s alertness and reduce afternoon sleepiness.
- Take a break from the screens: Staring for screens for prolonged periods can worsen sleepiness and fatigue. Take regular breaks away from the screen to relax your eyes.