How can napping improve or worsen your health?

There is already a consensus and public opinion recognizes the importance of a night's sleep as a biological necessity, a time to “charge our batteries”, a time when countless biological processes necessary to balance our cognitive, cardiovascular, immune and metabolic functions take place.

In addition to the correct duration, to be healthy, it requires good quality, appropriate timing, regularity and the absence of disturbances. Chronic sleep deprivation is associated with increased risk of death and contributes to the individual risks and societal impact associated with many medical epidemics, including cardiovascular disease, diabetes, obesity and cancer.

Although individual needs vary, the American Sleep Foundation recommends 7 to 9 hours of sleep per night for adults and 7 to 8 hours per night for older adults to promote optimal health.

What about naps? Will there be several types? As we know, these are short periods of daytime sleep that have been preserved in many species throughout their evolution, from flies to mammals. They are also a multifaceted and multicultural phenomenon that occurs throughout life. The number of times naps are taken varies greatly, as does the improvement in alertness and well-being they experience. While they should be considered part of the daily routine in childhood, they need to be carefully analyzed in adults.

Adults decide to take a nap for at least five reasons, either because they don't get enough sleep at night, or because they're so-called Alternative napWhether in preparation for the expected sleep deprivation, preventive napOr just for fun, incorporate it into your routine, delicious napOn the other hand, it may be caused by excessive daytime sleepiness, due to a variety of sleep disorders, such as: Restorative nap – or even emotional nap, In response to a negative mood, due to depression or boredom, to avoid work or a social situation.

Another important idea is that it may be beneficial for healthy people, who get enough sleep at night. Physiological and appetitive nap. Furthermore it, preventive Their effects can be less varied and longer lasting than caffeine, and when combined, the effect is greater than either alone.

What are the benefits for older adults who do not suffer from sleep disorders? The frequency of napping is much higher in the population over 75 years of age, with more than 53% of people taking naps at least twice a week. In this age group, a combination of a 30-minute nap and moderate-intensity exercise in the afternoon is known to improve sleep quality, excessive daytime sleepiness, and cognitive function. However, if it is long, longer than 90 minutes, it may have adverse effects in these age groups.

However, it is important to highlight that older adults with health problems may take frequent naps, and involuntarily walk on coal for a longer period during the day, to combat excessive daytime sleepiness and fatigue caused by comorbidities and medications, making the appeal Restorative nap.

In this sense, frequent or prolonged naps can also be a symptom of existing chronic conditions. Unintended or prolonged naps contribute to sedentary behaviors and reduced social engagement, which are known detrimental factors to cognitive health in older adults. A recent series of epidemiological studies in older adults have shown some surprisingly harmful health consequences of napping, including increased risk of cardiovascular disease, dementia, and mortality.

In healthy adults, without sleep deprivation, naps of 10 to 20 minutes appear to have the greatest benefits, with immediate improvement in work performance, without the effects of “sleep inertia”—a state of confusion, with difficulty thinking and executing, that takes some time to resolve and that occurs over longer periods, lasting more than 30 minutes. Naps where you reach REM sleep (rapid eye movement), It is the most profound, and can have the greatest impact on later activities involving learning and memory. For those with sleep disorders associated with excessive daytime sleepiness, it appears that the duration may need to be longer to achieve a reduction in symptoms.

For all these reasons, if napping is part of your daily life, make sure it is beneficial and not a manifestation of some sleep disorder. In this case, do not hesitate to consult a sleep health specialist.