An afternoon nap can boost cognition abilities
Don’t you just wish that you could take a nap after lunch on some days? Lay your head down on your desk perhaps, or lie down on that comfy couch in the corner?
An afternoon siesta is a luxury best reserved for your day off and even then responsibilities and weekend outings get in the way.
But there is new research which suggests that taking an afternoon nap is actually good for you and will increase productivity especially in older people.
Previous research on day-time napping have shown short term positive and negative effects on cognition but no association has been made between napping duration and long-term cognitive function in older adults.
Routinely taking an afternoon nap after lunch is predominant amongst Chinese older adults and is considered part of a healthy lifestyle.
As cognitive impairment in older adults can significantly decline their quality of life and increase the risk of functional dependence, this study is important to understand how nap duration can prevent or delay cognitive decline.
With the prevalence of daytime napping in older adults around the world ranging from 22% to 69% which is significantly higher than younger individuals, such queries highlight important associations.
The study was conducted using datasets of 2,974 individuals aged 65 and older from the China Health and Retirement Longitudinal Study (CHARLS) which is representative of Chinese community-dwelling residents aged 45 years and older and their spouses.
The respondents were categorised into four post-lunch categories based on the duration of the nap and then categorised into four night time sleep groups based on duration.
To assess the cognitive abilities of the respondents after a nap, they were asked to memorize and recall 10 words to assess immediate recall and then asked to recall again after 10 minutes assessing delayed recall.
They were also shown a geometric figure drawing which they had to draw after their nap.
The results showed that those who napped between 30 to 90 minutes performed better on the mental tasks that those who took longer naps and those who did not nap at all.
There was a postive association between daytime nap duration and night time sleep duration where those that napped longer than 90 minutes, slept longer than non-nappers and moderate nappers. Non-nappers slept the least at night.
The researchers say that the circadian timing and duration of the nap may enhance the benefits of a nap and lead to better cognitive function. The post lunch circadian period is between 1:00 – 4:00 p.m. and is the most recommended time providing recuperative value compared to napping at any other times.
The most productive nap duration seems to be between 30 and 90 minutes with no napping, short napping, and extended napping being associated with poorer overall cognition than moderate napping.
While the researchers have not found the reason why napping is good for productivity, this research tell us that taking an afternoon siesta is great for the brain and our wellbeing.
Just make sure it is for the optimum duration or you will wake up more disorientated and will have trouble sleeping at night.
Source: Journal of the American Geriatrics Society
