‘Power Naps’ Can Help Slow Brain Aging

Experts have confirmed that short naps may have the potential to boost cognition, focus, and memory. However, new research has unveiled a connection between napping and greater brain volume, a key indicator of brain health!

Study Findings Explained

A recent study published in, "Sleep Health" identifies a relationship between daytime napping, cognitive function, and brain volume. The study was conducted by University College London, the University of the Republic in Uruguay, and The Broad Institute in Massachusetts.

Regular napping was analyzed among the study’s 378,932 participants. The researchers then compared people with three sets of traits compared to non-nappers, looking at total brain volume, hippocampal volume, reaction time, and visual memory of the participants.

The researchers discovered that regular nappers were more likely to have a higher brain volume, and thus better brain health, as our brain tends to shrink as we age. The study specifically revealed a 15.8 cubic centimeter increase in total brain volume, which is approximately equivalent to 2.6 to 6.5 years of brain age.

“Some people have a daily nap and that’s just them, and others can’t nap,” he said.

Dr. Raj Dasgupta—a quadruple board-certified physician specializing in sleep medicine, internal medicine, pulmonology, and critical care—was less certain about the findings of the study.

How Is Brain Volume an Indicator of Brain Health?

One way brain health can be calculated is through the measurement of a person’s brain volume, which is determined by the amount of brain tissue present. Typically, higher brain volume indicates better brain health and decreased mortality risk.

“In general, it is normal for people to lose some brain cells and brain volume as they get older, but there is a term called ‘brain atrophy’ when a person has more brain changes than expected for their age,” said Dr. Dasgupta.

“Here, the damage happens faster than the typical aging process. People with brain atrophy can have problems with thinking, memory, and performing everyday tasks. The greater the loss, the more impairment someone has. Both whole-brain and regional volume declines are associated with cognitive impairment and dementia.”

It is important to note that brain atrophy can also be caused by injury or chronic illness. In these cases, naps are unlikely to provide any meaningful protection against degeneration stemming from these medical causes.

How Naps Actually Affect Brain Function

Recent research has confirmed that short naps have the power to boost cognition. Naps can also contribute to better long-term memory and information retention. The length of the nap can be of interest too as extended napping can make it harder to sleep at night.

“In general, short naps in sleep deprived individuals that occur around noon to 2:00 p.m. and are 15-20 minutes in duration can positively impact brain function by enhancing memory consolidation, cognitive performance, emotional regulation, and creative thinking,” explained Dr. Dasgupta.

“These power naps can boost alertness and focus, making them beneficial to brain function. However, studies show that people who sleep too much or too little chronically have poor health and even a shorter life span.”

Dr. Dasgupta also cautioned against excessive napping, citing its effect on nighttime sleep.

“Sleep problems are common in older adults,” he said. “The amount of sleep needed stays constant throughout the adult years. In older adults, sleep is less deep and choppier than sleep in younger people. In general, short naps lasting 15-20 minutes don’t affect nighttime sleep quality for most people, but excessive napping may disrupt nighttime sleep patterns, leading to sleep deprivation and compromised sleep quality.”

American Geriatrics Society discovered that older adults who did not nap and those who took extended naps (greater than 90 minutes in duration) were significantly more likely to have decreased cognitive performance.

Are Frequent Naps Helpful or Harmful in the Long Term?

While this new study is promising, it has some notable limitations according to Dr. Dasgupta, including the population studied (those with a genetic predisposition to napping versus the general population), lack of a standardized definition of a nap, and the lack of data regarding the participants’ specific napping habits.

If you want to improve your cognitive skill, memory napping is a very useful tool for you. For some it takes some real practice but it will surely pay off with a bigger, more relaxed and more energized brain!