Short read: How to get power naps right

For centuries, cultures around the world, most notably in Spain with the tradition of the siesta, have incorporated afternoon naps into their daily routines. While modern work life often makes this challenging, emerging research suggests there may be significant benefits to daytime rest.

The Science of the Nap

A 2023 randomised controlled trial indicated that individuals who napped experienced improvements in mood, alertness, and memory. Habitual napping may offer even greater advantages. A 2007 Harvard School of Public Health study found that healthy adults who regularly napped had a 37% lower risk of dying from heart disease compared to those who did not nap. Further research, published in 2003 in Sleep Health, suggested that consistent napping could potentially slow age-related brain shrinkage, adding years to cognitive health.

Did You Know? NASA research in 1994 demonstrated that a 26-minute power nap could enhance pilots’ physiological awareness and performance.

Duration is Key

However, the length of the nap is crucial. Sleep scientists generally agree that a short “power” nap, lasting between ten and 30 minutes, is optimal. Sleeping for too long can lead to grogginess as you enter deeper stages of the 90-minute sleep cycle and may disrupt nighttime sleep.

Conversely, a 2016 meta-analysis concluded that daily naps exceeding one hour were associated with an increased risk of developing diabetes and related cardiovascular problems. A 2023 study involving 1,400 participants also found a link between frequent, extended naps and a higher risk of developing Alzheimer’s.

Expert Insight: The conflicting findings regarding nap duration highlight the importance of individual needs and careful consideration of potential health trade-offs. While short naps appear beneficial, prolonged or frequent extended naps may carry risks.

An Evolutionary Adaptation?

Some experts believe the human body may have evolved to accommodate an afternoon nap. They point to a natural dip in alertness that occurs after midday, linked to fluctuations in the circadian rhythm. Studies indicating that power naps do not necessarily interfere with nighttime sleep further support the idea of a biphasic sleep pattern. However, in cultures where afternoon naps are common, individuals still require approximately seven hours of sleep at night.

Frequently Asked Questions

What benefits were observed in the 2023 randomised controlled trial?

The 2023 randomised controlled trial found that nappers woke up with improvements to mood, alertness and memory.

What did the 2007 Harvard study reveal about napping and heart disease?

The 2007 Harvard School of Public Health study found that healthy adults who took regular naps had a 37% lower risk of dying from heart disease compared with non-nappers.

What is the recommended duration for a “power” nap?

Sleep scientists generally agree that a short “power” nap, somewhere between ten and 30 minutes, is best.

Considering these findings, how might you adjust your daily routine to incorporate the potential benefits of a short, restorative nap?