A study published in The Journal of the American Geriatrics Society found that people who nap for 30 to 90 minutes have better cognitive function. However, if Napping too much can have negative effects on health, especially causing fatigue, according to the health website Healthline (USA).
Even a short nap can have a positive impact on the brain.
Another study in China analyzed napping data from nearly 3,000 people aged 65 and older. Participants were divided into four groups: no naps, short naps of less than 30 minutes, moderate naps of 30 to 90 minutes, and naps longer than 90 minutes.
Moderate nappers performed better on measures of attention, memory, and visuospatial ability, while non-nappers performed worse on cognitive tests than short nappers.
In addition to cognitive function, napping also has a surprising link to brain volume. A 2023 study on sleep health analyzed data from 35,000 people aged 40 to 69. The data was collected from the UK Biobank. The study found a link between regular daytime napping and an increase in total brain volume of up to 15.8 cubic centimeters . This brain volume is equivalent to 2.5 to 6.5 years of aging.
In fact, not everyone is suitable for a nap. Some people feel refreshed after a nap, but others feel tired and sluggish after a nap even if they only sleep for about 30 minutes.
Fatigue and headaches are common symptoms if we nap for hours. In many cases, just 5 minutes of nap time is enough to make a person feel much more refreshed and alert.
In general, depending on each person's condition, a nap should last from 5 to 90 minutes. For people who are sleep deprived, a 90-minute nap is essential. This is also true if the body is in a state of extreme fatigue.
To get quality sleep, people need to find a quiet, cool, and dark place. The time frame for starting and waking up for a nap should be maintained regularly every day to establish the body's biological rhythm. In addition, if you have had enough sleep, you should not nap for too long because it can cause difficulty sleeping at night, according to Healthline .
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