Napping is good for the brain, but how long is appropriate?

Scientists have discovered that regular naps can prevent the brain from shrinking as we age.

This means that napping may help us maintain sharper memories and thinking skills in our later years, according to Verywell Health.

Napping is an effective way to improve energy and work performance.

Reasonable nap time

Napping is an effective way to improve energy and performance. However, not all naps provide maximum benefits.

According to research, a short nap of less than 30 minutes is best. This time will prevent your body from falling into a deep sleep, helping you feel more alert after waking up.

Ms. Yishan Xu, a sleep expert in the US, said that a 10-minute nap can be most effective in improving alertness, reducing fatigue and enhancing cognitive ability.

However, napping for too long, over 60 minutes, can have the opposite effect, making you feel more tired and affecting your nighttime sleep.

Why is napping good for the brain?

In the study, published in the journal Sleep Health , researchers used self-reported data from 35,080 participants aged 40 to 69 from the UK Biobank.

Research has found that people who regularly nap have larger brain volumes than those who don't. This means their brains may age more slowly, the equivalent of looking 2 to 6 years younger.

You can set an alarm to limit your nap time.

Surprisingly, however, napping did not improve cognitive functions such as reflexes or memory.

Still, maintaining a large brain volume is important because it helps protect the brain from natural aging and reduces the risk of neurodegenerative diseases.

Napping for too long can make us feel more tired and sluggish. To avoid this, there are a few simple but effective ways.

First, set an alarm to limit your nap time. Another trick is to put your phone or alarm clock far away from your bed so you force yourself to get up when it goes off.

To feel more alert after a nap, get up immediately and move around. Light is also a good wake-up call. Also, drinking a little coffee before a nap can help you feel more alert when you wake up.

If you often feel tired, try doing some light exercise like walking instead of lying down. Sometimes, fatigue is not due to lack of sleep but rather stress or poor diet. Sleeping too much can affect your night's sleep.

Source: https://thanhnien.vn/ngu-trua-tot-cho-nao-nhung-ngu-bao-lau-la-hop-ly-185241212154359152.htm