Do you consider it a lazy fad of the Mediterranean peoples, or do you feel an agonizing desire for it every single day after lunch at work? Either way, science has also proven that a power nap, i.e. a power nap, not only invigorates you, but also makes your brain bigger.
Taking a nap during the day is an accepted, almost obligatory rite in many countries. The Spanish and the Italians take a siesta, and the Japanese also lie down in the afternoon as part of the hirune . Elsewhere, however, they can even be seen as a sign of laziness and sun theft. Researchers are trying to counter this public opinion, so that short daytime sleep can finally receive the respect it deserves.
Your brain will be bigger
Taking regular naps during the day is good for brain health in the long term. According to a 2023 study led by researchers from University College London (UCL) and the University of the Republic of Uruguay, a habitual power nap, i.e. a nap during the day, will keep your brain bigger for longer and improve your overall health, reports BBC Future .
For the research, the results of 35,000 adults between the ages of 40 and 69 who participated in a study of the British Biobank biomedical database were examined. This is how it was confirmed:
The brains of people who nap during the day — several times a week — are more than 15 cubic centimeters larger than those who never sleep at this time of day. This equates to delaying brain aging by 3-6 years, according to UCL researcher Victoria Garfield.
The brain naturally shrinks continuously with age, but aging is not the only thing that shows up on it; smaller brain volume can be linked to many diseases.
People with smaller brain volumes are more likely to have higher cortisol levels or suffer from sleep apnea (abnormal breathing during sleep). A shrunken brain can also be observed in people suffering from Alzheimer’s disease and vascular dementia — paralysis caused by impaired blood supply to the brain.
How does a regular power day affect us?
- increases alertness
- improves cognitive functions
- improves memory
- develops the ability of logical reasoning
- results in a faster reaction time
- reduces drowsiness
- learning is easier after sleep
- enhances the ability to regulate emotions
- improves physical performance
And how can the ideal effect be achieved? It is also worth following a few rules so that we do not spend the afternoon in a deep sleep, and then try to make up for our lack of sleep at night, thereby ruining our sleep system.
How long should the power day be?
According to the researchers, 10-20 minutes of rest is ideal, but even 30 minutes can have a good effect depending on what time of day we take a nap and how tired we were before.
The longer the rest, the more likely we are to enter the stage of sleep where brain waves slow down
— writes sleepdoctor.com . If we wake up from one, we are more likely to be lethargic and useless, experiencing a state of sleep inertia. The difference is that the positive effects of a ten-minute snooze are experienced immediately upon waking up, while after a 20-30 minute rest it takes some time to recover. And it’s not for everyone.
When should we sit down for that 10-20 minutes?
It also depends on our personal sleeping habits and work schedule.
For those who work according to a classic schedule, it may be obvious to rest in the period after lunch, when their bodies are naturally more tired in the early afternoon. Some studies have concluded that, in general, this early afternoon period is the most ideal.
«Your body adapts best to short sleep between 2 and 4 p.m., because that’s when you experience a dip in your circadian rhythm, which causes your body temperature to drop,» says Kevin Morgan, professor of sleep research at the UK’s Loughborough University.
In the morning, the body temperature is still on the rise, so we are more alert. However, if we take a nap too late, it can cause problems in the evening sleep. The optimal middle ground time band can therefore be the solution.
Better than coffee?
While research suggests that a little nap can refresh you, it’s also important to know that caffeine and naps fight sleepiness in other ways. Caffeine directly promotes alertness, while napping reduces the desire to sleep. The effectiveness of the choice depends on the age, the state of lack of sleep, and also on how deep a sleep level we reach.
And then what is the absolute winner? Of course, coffee plus sleep is a combo!
If you drink that coffee right before taking a nap, its energizing effects will start to appear just as you wake up from your 20-minute nap. Caffeine and sleep together therefore reduce the effects of sleep inertia to a greater extent than sleep alone.
