Gaby
Beginning around age 35, the human brain shrinks by about 0.2–0.5% each year, and that rate accelerates after 60. That shrinking can contribute to faster aging, memory lapses, and even cognitive decline and dementia. But new research suggests daytime naps might help older adults slow brain shrinkage and stay mentally sharper.
People who typically nap during the day tend to have larger brain volume, and their brains may shrink more slowly over time. Estimates from the study suggest brain aging in habitual nappers could be delayed by roughly 2.6–6.5 years compared with people who don’t nap.
How Was the Research Conducted?
Researchers analyzed brain-size measurements from more than 35,000 people. They looked at self-reported napping habits and also took other factors into account.
That question can be misleading. Some people nap because of health issues—for example, high blood pressure or cardiovascular disease can increase daytime drowsiness while also speeding brain shrinkage.
So instead of relying solely on surveys, the team investigated the genetic predisposition to regular napping across a person’s life. That approach helps isolate whether napping itself is linked to brain differences.
The researchers built on prior work published in the journal Sleep Health and used data from UK Biobank volunteers, who reported how often people aged 40 to 69 napped during the day.
All responses (usually, sometimes, rarely, or never) were checked against sleep-tracker data. Because the volunteers’ genes were also analyzed, the team could identify genetic profiles associated with regular napping versus not napping.
Don’t Underestimate the Power of Napping
Using those earlier findings, the current study identified regular nappers based on 92 genetic variants. That let the researchers compare brain size in people with a higher genetic likelihood of napping to those with a lower likelihood.
The results suggest napping is associated with an average increase in brain volume of about 15.8 cubic centimeters. The study didn’t directly compare people genetically predisposed to nap with those who never nap, but the overall pattern was clear: a greater genetic tendency to nap corresponded with larger brain size.
According to the study, the brain of someone who typically naps during the day may appear 2.6–6.5 years younger. That link held up after accounting for factors that can affect both napping and brain size, such as sleep apnea.
The research did not find large improvements in processing speed among regular nappers. Still, nappers had larger brain volume, which the authors suggest may result from recovering restorative sleep that deteriorates with age. That’s encouraging, since sleep plays a key role in protecting the brain from aging.
Victoria Garfield, a study author, says the findings point to the importance of short daytime naps for older adults as a way to support brain health. She hopes the work will help change how people view daytime napping.
15 Minutes of Napping After Lunch is Highly Beneficial
The study doesn’t pin down exactly how long or how often to nap for the best effect. But lead author Valentina Paz says preliminary results indicate a short nap of 5–15 minutes can boost cognitive function.
Paz told the Daily Mail that the post-lunch period is an ideal time for a short nap to counter the typical midday dip in alertness and productivity.
TOP 6 Tips for Falling Asleep Easier and Sleeping Better
Millions of people suffer from insomnia. Stress, anxiety, alcohol, caffeine, nicotine, shift work, and jet lag can all trigger sleepless nights. Chronic sleep deprivation harms health, so tackle insomnia with better sleep habits. Here are some tips to improve sleep hygiene.
- Stick to a regular sleep schedule. Go to bed when you feel tired and wake up at the same time every day.
- Create a restful environment. Make the bedroom dark, quiet, and cool to help you fall and stay asleep.
- Exercise regularly for both physical and mental health, but avoid intense workouts right before bedtime.
- If you can’t fall asleep, get up and do something relaxing, then return to bed when you feel sleepy.
- If worries keep you awake, write them down before bed to clear your mind.
- Avoid alcohol and caffeine before bedtime, since they can interfere with falling asleep and reaching deep sleep.
