Doze dose: Resting for a younger brain

Imagine it’s the middle of a working day, and you’re knee-deep in work with the list of assigned tasks growing longer and longer, but you’re so tired that you can’t help but steal a quick power nap.

Imagine it’s the middle of a working day, and you’re knee-deep in work with the list of assigned tasks growing longer and longer, but you’re so tired that you can’t help but steal a quick power nap. But what if the 20-minute nap was not just you giving in to your fatigue but was actually essential?

A study conducted by University College London and researchers at the University of the Republic in Uruguay found that there was a link between habitual daytime napping and larger total brain volume (Paz et al., 2023). An increase in the brain volume equated to about 2.6 to 6.5 fewer years of brain ageing. This increased volume is also considered to be associated with a lower risk of neurodegenerative disease as well as slowing down cognitive decline. This means that when done correctly, napping can actually be a very useful tool to maintain and perhaps even improve brain health as age increases. The study calls for sleep and rest to stop being dismissed and for these aspects to start being considered as core elements of overall wellbeing.

The Science of Sleeping

The UCL study considered 378,932 individuals between the ages of 40 and 69, all of whom were a part of a large-scale biomedical database (UK Biobank). The researchers focused on measuring reaction time and memory by using a computerised gaming task where participants were tasked with identifying matching cards. MRI was used to study the brain volumes, and 92 genetic markers known via published literature were also looked at. The researchers discovered that the individuals who had genetic variations that have been found to be related to more napping had larger brain volume on average, leading to the conclusion of a link between larger total brain volume and more frequent napping. Several studies report that naps, even brief ones of 5 to 15 minutes, can improve cognitive performance. This study adds to the existing literature and opens up scope for research to determine the impact of sleep quality and quantity on brain volume and brain health.

As we grow older, our brains tend to shrink in volume. The shrinkage is much quicker and detrimental in the case of neurodegenerative disorders, which are essentially disorders impacting how your brain functions. Neurodegenerative disorders include Alzheimer’s, Parkinson’s, Huntington’s, vascular dementia, and so on. Larger brain volumes, as those found in individuals who nap more, can be indicative of delayed onset or slower progression of neurodegenerative disorders. However, although studies did find that napping can be beneficial, it is important to remember that napping too much or too little may signal underlying health problems (Leng et al., 2014). Short naps, which are less than 90 minutes in duration, can boost cognitive health, whereas taking long naps or napping very frequently may be due to health problems.

Inculcating Naps in Routines

Naps are usually perceived to be a sign of laziness and lack of ambition. The mentality of ‘sleep is for the weak’ is prevalent in today’s professional as well as educational startups, with the belief of resting only when you’re done with all that you want to achieve being the norm. In this hustle culture, it is important to remember the fact that resting is what prevents burnout and mistakes, and ignoring adequate rest can lead to long-term cognitive wear. In cultures around the world, naps have actually been integrated into the daily routine – for example, siestas in Spanish culture. Originating decades ago, Spaniards used to take midday naps lasting 15 to 30 minutes after lunch to rest and recuperate before returning back to work, with the work timings also allowing for the same (Richardson, 2024). This tradition has seen a decline in recent years, but there is no better time than now to bring it back.

Major corporations such as Google, Nike and Zappos have created nap spaces in their offices to allow employees to conveniently nap and rejuvenate themselves before continuing on with their tasks. The lack of sleep in workplaces costs companies billions of dollars annually, leading to action being taken to tackle the problem (Cassidy, 2017). These nap breaks can improve memory, creativity, and clarity, improving overall functioning (George, George, & Shahul, 2024). While it may be hard to introduce nap pods in all work environments due to time, space, and monetary constraints, creating more flexible schedules and allowing for wellness breaks can go a long way in helping employees sneak in a restful nap.

Smart Sleeping Guidelines

On average adults are recommended to get between 7 and 9 hours of sleep every night; the duration of sleep needed to feel fresh may differ from individual to individual and varies for different age groups (National Heart, Lung, and Blood Institute, n.d.). Sleeping too much (9+ hours) or too little (less than 7 hours) consistently may lead to health issues such as obesity, blood pressure problems, cardiovascular issues, diabetes, and mental distress (Liu et al., 2016). Chronic sleepiness may hint at sleep disorders such as hypersomnia or sleep apnoea or at underlying mental health and physical health issues. Unplanned and unconstructed naps may interfere with daily functioning in work, school-related activities, and even interpersonal relationships. While napping may have its benefits, it is important to remember that it cannot replace your nighttime sleep. Nightly sleep helps your brain in repairing itself, resting and preparing itself for the next day, as well as memory consolidation – aspects that cannot be attended to by naps.

To make sure you’re napping strategically, keep in mind a few things – an ideal nap should last between 10 and 30 minutes to make sure you don’t fall into deep sleep but still give your brain a break. The best time to nap would be between 1 and 3 pm, as napping after that, closer to the evening, may hamper your daily sleep schedule, leading to insufficient nighttime sleep. Taking a nap once a day is beneficial, but an increased frequency of daytime naps may be something to look into. At the end of the day, you need to listen to your body – if you need a nap, don’t resist it; if you don’t need a nap, don’t make yourself forcefully take one either.

Most adults require a short nap during the day. As evidence-based research has shown time and time again, napping is not a sign of laziness or lack of ambition, but rather it’s a sign of self-care. As we map out our schedule to include meetings, workouts, outings, coffee breaks and whatnot, why not pencil in a quick nap too?