FYI: Beyond napping, older adults should be sure to get a full night’s rest. To learn more, read our guide: How Much Sleep Do Seniors Need?
Do you find yourself suddenly feeling burnt out or adrift during the day? Well, you’re not alone, as more than half of people over the age of 70 report chronic fatigue. While the root causes of fatigue are varied, there is one approach that is likely to address it –– napping!
Several studies show that naps are as beneficial for older adults as they are for children. Here are a few ways a nap can keep you more alert and productive.
Your brain’s memory can only hold so much information before becoming tired and overwhelmed. This is why studying or reading while stressed is exhausting and unproductive. Alternating information-gathering and learning with resting can help improve your ability to process information for longer periods.
A 2019 study found that adults who took a 60-minute nap between information sessions had better long-term memory than those who worked consecutively; they also felt less stressed and experienced higher daily energy.
FYI: Beyond napping, older adults should be sure to get a full night’s rest. To learn more, read our guide: How Much Sleep Do Seniors Need?
Napping for the right amount of time can also improve your general brain function, not just memory. A study of almost 3,000 older Chinese adults found those who napped for 30-90 minutes demonstrated better cognitive skills than those who napped longer than 90 minutes or not at all. Subjects from the 30-90 minute groups were found to have better word recall and easier time with figure drawing, both common cognitive tests.
It is only natural to get cranky during the day, especially if you are tired. While excessive or irregular amounts of sleep can be associated with depression, scientists have found short daytime naps to have a beneficial effect on one’s mood. A brief rest can help you calm your emotions and restore energy, both essential to maintaining a positive outlook.
Last year, a meta-analysis of multiple sleep studies concluded that short naps during the day increased alertness as part of cognitive function. In other words, subjects who took shorter (15-20 minute) naps earlier in the day (usually just after lunch, around 1 p.m.), were not only more active while working but more alert and perceptive while doing so!
Did You Know? Many studies also show that regular exercise can improve a person’s mood. To learn more, read our guide to the best exercise equipment for seniors and chair exercises for seniors.
If the day ever gets too fast or overwhelming, a nap might be the perfect way to slow down. Not only are you getting rest, but the privacy granted by naps allows us to step away from a stressful environment. A study found that short naps helped night-shift nurses deal with their stress significantly better than those who did not nap.
Remember that naps are a supplement to get you through the day and fall asleep easier at night. But napping at the wrong time can disrupt your sleep schedule. If you’re awake during regular hours, it is recommended you do not nap after 2 p.m.; doing so close to bedtime confuses your body’s natural cycles.
The length of your nap can also affect its benefits. Most of the above studies recommend shorter naps around 20-25 minutes. Hour or longer naps may convince your body it is going to sleep, resulting in grogginess (or “sleep inertia”) when that cycle is disrupted by waking up.