South First looks at a new study that says a siesta is good for the brain, since it makes the grey cells younger by 2.5 to 6.5 years.
Short nap is good for your brain health, says study. Wikimedia Commons
Catching forty winks is often frowned upon as a sign of laziness and lethargy. Researchers at the UK Biobank, however, think otherwise — and their findings are refreshing.
In a first-of-its-kind study, the UK Biobank has found that a quick nap during the day might have a significant connection with the human brain. The brains of individuals who regularly nap were found 2.5 to 6.5 years younger than those who do not catch a shuteye during the daytime.
On World Brain Day, 22 July, South First presents the benefits of sleep breaks during the day. To put it in a nutshell, one need not feel guilty if caught napping!
Consultant Neurologist Dr Sudhir Kumar of the Apollo Hospital was in awe of the study’s findings. “This is an interesting study that demonstrates a real cause-and-effect relationship between napping and our brains,” he gushed.
The researchers used the Mendelian Randomization method, a powerful statistical technique to unravel the connection between daytime napping and the brain’s health.
Daytime napping, defined as brief daytime bouts of sleep, is common across all age groups. While young children are champions of napping, the habit becomes less frequent during school age and adulthood, only to resurface in older adults.
A short nap of less than 30 minutes is good for the brain’s health, says study. (Wikimedia Commons)
The researchers focused on understanding how daytime napping affects brain health, given its prevalence in the aging population.
Utilising genetic markers from genome-wide association studies (GWAS) as instrumental variables for daytime napping, the scientists mitigated potential confounding factors. They investigated the associations between daytime napping and cognitive function, as well as brain volumes.
Explaining the study, Dr Kumar pointed out that the researchers examined the association of daytime napping and brain volume in a group of people who followed daytime napping versus those who didn’t.
The study found that people who have a genetic tendency to take more daytime naps have larger brains. The discovery suggested that napping regularly might protect the brain and help prevent some age-related problems.
Meanwhile, they also looked at whether there is a direct link between napping and one specific part of the brain responsible for memory.
“This part is called the hippocampus, and it is essential for remembering things. So, while napping seems to have some brain benefits, it might not have a direct impact on our memory,” Dr Kumar said.
The scientists also looked at how napping might affect the ability to think and remember things. Interestingly, they didn’t find any clear evidence that napping directly improves reaction time or visual memory — some aspects of thinking and remembering.
Dr Kumar stressed that one cannot suggest daytime napping. The reason is that cognitive function is not improved and more studies are needed to find out the required duration of napping.
“There are studies that showed that napping for more than 30 minutes can have severe adverse effects, such as risk of heart attacks or strokes or cardiovascular diseases. Some other studies have found evidence to show that daytime napping of 30 minutes is ideal but sleeping longer is not ideal,” Dr Kumar pointed out.
He stressed that morning siestas are mostly genetic and cultural. It is part of certain cultures and even genes can decide on who can nap and who cannot.
Based on the UK Biobank study, Dr Kumar said those who do not have a short sleep during daytime, should start napping.
The UK Biobank is a large-scale biomedical database and research resource, containing in-depth genetic and health information from half a million participants.
The database is regularly augmented with additional data and is globally accessible to approved researchers undertaking vital research into the most common and life-threatening diseases.
According to doctors, those with extended working hours stretching to 12 to 14 hours should nap for 15 to 20 minutes.
“People who have longer daily schedules should nap for 15-30 minutes during the day. Studies have proven its benefits,” Dr Kumar said
“Post nap, they will feel more energetic, more alert, and can perform better. However, it is important to note that if the nap extends more than 30 minutes, then they will become groggy and can’t function normally,” he added.
Dr Kumar said those who are used to daytime napping should continue it for an ideal duration of less than 30 minutes after lunch.
Also, usually, those aged between five and 60 have monophasic sleep, which means they can sleep only once, and that too at night for about 7 to 9 hours.
Children less than five years old and those above 60 years old can have biphasic sleep. They are the ones who can get into the habit of regular napping in the afternoons either after breakfast or lunch.
“Napping might suit some individuals better than others based on their genes and upbringing,” Dr Kumar added.
Enhanced brain function: Improved cognitive function, increased alertness, focus, and problem-solving abilities.
Mood improvement: Alleviates stress, reduces irritability, and boosts overall mood for a more positive outlook.
Increased productivity: Recharges the mind, leading to increased productivity and efficiency.
Older adults: As individuals age, they might experience changes in sleep patterns, making daytime naps more common and beneficial.
Individuals with long working hours: People with extended work hours benefit from short naps to combat fatigue and improve alertness.
Children under five and those above 60: These age groups might naturally experience biphasic sleep patterns.
Early afternoon: Around 1 to 3 pm. This aligns with the body’s natural circadian rhythm and helps avoid interfering with night-time sleep.
Short duration: A nap of 15-30 minutes is ideal for increased alertness and to avoid grogginess.
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