According to new research, taking a moderate nap every day can prevent brain shrinkage in old age, according to health website Verywell Health.
Previous research has suggested napping for 10 to 30 minutes, and no longer than an hour, can improve mood and cognitive performance. Longer naps, in particular, may increase the risk of heart problems and type 2 diabetes.
But getting enough sleep each day may be just what people need to keep their brains sharp into old age.
A 10-minute nap can improve health and cognitive performance
In the new study, published in the journal Sleep Health , researchers used data from 35,080 participants aged 40 to 69 from the UK Biobank and examined the effects of regular napping.
The results found that people who habitually take naps have larger brain volumes, according to Verywell Health.
And the difference in brain volume between regular nappers and non-nappers was equivalent to 2.6 to 6.5 years of aging.
The brain naturally shrinks as people age, explains study author Valentina Paz, a neuroscience master 's student at the University of the Republic of Uruguay. And this is the first study to find a link between regular napping and brain size.
What is the optimal nap time?
Current research shows that short naps can improve cognitive function and mood. Napping improves orientation, language, and memory skills in people over 60.
People who have the habit of napping have larger brain volume
But napping too much may not be good. Previous studies have shown that napping for more than 60 minutes can increase the risk of type 2 diabetes and heart problems.
In particular, studies have shown that napping for just 10 minutes is most effective for improving health and cognitive performance, according to sleep expert Yishan Xu, PhD, co-chair of the committee of the American Society of Sleep Medicine.
Most studies recommend keeping naps under 30 minutes to avoid entering deep sleep — which makes it difficult to wake up immediately after waking up.
Tips to avoid napping too long
Expert Xu recommends setting an alarm when taking a nap or asking someone to wake you up.
She recommends that to avoid feeling sluggish after a nap, get up immediately to wake up the body through movement or exposure to light.
One study also found that consuming caffeine before a nap may be the best way to avoid sleeping too long.
Engaging in physical activity before and after a nap can also help promote alertness.
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