Are Naps Healthy for Your Brain? What the Science Says

Napping may be more challenging to master than we realize.

An afternoon snooze may feel like a lazy luxury, but research suggests that when done correctly, napping can provide powerful benefits to whole-body health.

But not all naps are created equal. Longer or mistimed naps have been linked to poorer health outcomes, including a higher risk of early death. In other words, how you nap matters just as much as whether you nap.

So, how do you nap like a pro? Let’s delve into the nuances of napping, what the data says, and how to put it into practice.

Are Naps Actually Healthy for Your Brain?

Without a doubt, sleep is crucial for brain health. It helps regulate mood and stress, maintains stable glucose levels to support steady brain energy, and plays a key role in consolidating memories. It even protects against brain fog by improving the quality of our mitochondria, keeping our body’s little power factories humming at full speed so we can be more alert and think more clearly.

With that in mind, it makes sense that afternoon naps, with a few important caveats, can also support overall health:

Increased Brain Size

As we age, our brains shrink. This can result in slower processing speeds and impaired memory. When scientists looked at specific genetic factors that might predispose someone to napping, they found that habitual nappers retained more brain volume as they aged. This retained brain size was equivalent to 2.6 to 6.5 years of reduced brain aging.

Lower Alzheimer’s risk

Examining data from more than 50,000 people, scientists found tentative evidence of a protective effect against Alzheimer’s disease. In the study, people who self-reported that they were daytime nappers were 33 percent less likely to develop the disease. Another study of 936 adults found that when older people napped in the afternoon, they had less accumulation of amyloid beta, brain plaques that are characteristic of Alzheimer’s.

Improved Cognition

A study of around 3,000 older adults in China found that those who took an afternoon nap of 30-90 minutes in length performed better on cognition tests than people who didn’t nap.

Potential downsides
of daytime naps

The findings from these studies come with caveats: When people napped for too long or too early in the day, the benefits disappeared or were associated with poorer health outcomes.

In the Chinese study of cognition, for example, people who napped longer than 90 minutes didn’t get the boost in cognitive performance of those sleeping in the 30-90 range.

Furthermore, the study on afternoon nappers and Alzheimer’s found the opposite effect for those who napped in the morning. Pre-noon sleepers were more likely to develop Alzheimer’s.

One reason for these findings, scientists theorize, is that napping early in the day, or for long periods, could indicate that you’re not getting enough sleep during the night. Longer, earlier naps like this have been associated with obesity, high blood pressure, and even early death.

Do Naps Make
You Live Longer?

As with brain health, the longevity benefits of napping depend on when your head hits the pillow, how long you sleep, and how you’re sleeping at night.

In some studies, napping is linked to improved disease outcomes: In one study of 3,462 healthy adults in Switzerland, those who napped once or twice per week had a 48 percent lower risk of heart disease compared to non-nappers. In another study of 23,000 Greek adults, those who napped for 30 minutes, three times per week, were 33 percent less likely to die from cardiovascular disease than those who didn’t nap.

But once again, the time of day and length of nap matter: In studies of naps and all-cause mortality, or early death, those who regularly take naps longer than 60 minutes, or take naps around noon, are at greater risk for early death.

How to Nap for Brain Health:

What the Science Says

The current research landscape on napping and overall health is mixed. Some studies show benefits, others show risks, and others show no correlation at all. While the research on brain health and naps is still evolving, some interesting patterns have emerged: Shorter, afternoon naps seem to be better.

So if you’re not a napper, don’t feel the pressure to start. But if you’re someone who loves a good nap, these three simple takeaways can help:

• Set an alarm for 30 minutes: Naps longer than this are associated with worse disease and brain outcomes, and even an increase in all-cause mortality.
• Nap between 1 and 3 pm: A desire to nap early in the day is associated with poor sleep, and also with Alzheimer’s, high blood pressure, and obesity. Later naps may interrupt your nighttime slumber. And remember, a nap is not a substitute for high-quality nighttime sleep.
• Keep track of your naptime consistency: If you’re suddenly napping much more, much less, for more or less time, or at different times of the day, consult your doctor. These napping habits have been shown to be connected with disease states and mortality, and may indicate problems with your nighttime sleep.
  

Closing Remarks

Napping isn’t inherently good or bad. Used thoughtfully, a short, well-timed afternoon nap can support brain function, mood, and even long-term health. But longer, inconsistent, or early-day naps may signal poor nighttime sleep or underlying health issues.

The takeaway is simple: if you nap, keep it short, keep it consistent, and let it complement, not replace, quality sleep at night.