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EDITOR IN CHIEF- ABDULLAH BIN SALIM AL SHUEILI

Unlocking the benefits of napping

A 30- to 90-minute nap in older adults appears to have brain benefits, anything longer than an hour and a half may create problems with cognition
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Sleep is an inevitable element of one’s well-being which we are well aware of. However, a shorter yet powerful segment of sleep; “nap” has its world of wonders. Nap is a brief phase of the sleep cycle that offers immense bouts of relaxation to overcome exhaustion.


Moreover, research makes evident that the benefits napping offers are beyond overcoming fatigue and if we can put to practice healthier napping habits it would greatly enhance our well-being.


Naps may vary from person to person; ranging from 10 minutes to a maximum of 30 minutes. More than 30-45 minutes, it may turn into sleep inertia, a state of feeling groggy that we all have felt whenever our naps stretch to hours.


The longer the nap beyond a certain limit intensified the state of grogginess which hampers transitioning back to a wakeful state.


Studies show that the ideal time for naps is between 1 pm to 3 pm.


If you are an early riser this slot can be shifted a bit earlier suited to your nap needs. Napping in the later hours of the evening will do more harm than good as it tends to ruin your quality night's sleep eventually making you feel exhausted and restless in the morning the next day.


Researches indicate improved focus and cognition, brain memory, enhanced motor skills, better creativity, enhanced mood, and easing off stress as well as elevating alertness and henceforth improving performance and quality of life.


For the napping cons as per a study published in the Journal of American Geriatrics Society, no napping, short napping, and extended napping were associated with worse overall cognition than moderate napping.


If you are among those who can’t resist their eyelids from dropping in the latter half of the day; particularly post-lunch known as ‘post-lunch dip’; a 20 minutes nap can hit it big to ward off that weariness and revive back to alertness.


However, if you find trouble sleeping at night because you nap during the day; better to avoid napping so that your quality of night sleep isn’t compromised.


An article published in John Hopkins Medicine says, while a 30- to 90-minute nap in older adults appears to have brain benefits, anything longer than an hour and a half may create problems with cognition, the ability to think and form memories, according to the study published in the Journal of the American Geriatrics Society.


Time being, if you have to stay up for the night for work or travel catching up on a nap in the day hours can help tremendously. That being the case, curl up for a nap rather than a cup of coffee to keep you awake and alert as now you know nap helps.


Dr Nisma Haris


The writer is a general physician and content creator


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