The Benefits of an Afternoon Nap

We may not bat an eye over the idea of children getting daily naps, but most adults probably aren’t taking them even if they feel tired in the afternoon. According to a Pew Research poll, only 34% of US adults nap regularly. The majority of these people are over 80, but small portions of all age groups take at least some daytime rest.

The health effects of getting some extra shuteye during the day can vary as we mature, but most age groups might stand to gain from the practice. We have the breakdown of the possible benefits for each.

Naps for Children

Anyone who’s spent any significant amount of time with a young child knows their sleep needs can change drastically throughout the different stages of their development, and a nap is a key tool in the arsenal of most parents. Here are some of the benefits:

• Babies and toddlers often nap the most, mainly to avoid becoming overtired, but Kidshealth notes that naps also are an important part of young children’s physical and emotional development. In addition, babies often need multiple naps each day to function at their best, according to Mayo Clinic.
• Young children generally only need one afternoon nap a day until they reach about three years old when most begin napping less. However, research has shown that continuing regular naps at this age may improve certain memory scores.
• Adolescents and teens may also benefit from afternoon naps. One study showed children between grades 4 and 6 exhibited better thought processing, emotional wellness and behavior when they received regular naps. Another study on sleep-deprived high school students showed those who took an afternoon rest had better test scores and faster processing speeds.

Naps for Adults

Most adults are able to hide it a little better when they're feeling tired and cranky, but that doesn’t mean they can’t also benefit from a nap here and there. Nope, naps aren’t just for kids. Here’s how they might also help adults:

• Young adults in one study demonstrated better episodic memory retention after 90-minute naps compared to peers who instead had 90 minutes of waking, quiet reflection. These findings suggest napping each day can help young adults consolidate and retain certain types of memories.
• Middle-aged adults may be able to improve their overall cognitive function by taking 30-minute naps each afternoon. This effect may be due, at least in part, to reduced inflammation levels — another bonus to getting adequate rest.
• Seniors may not enjoy as many memory benefits as younger adult groups, but they might be able to preserve some of their mental sharpness. According to MedicalNewsToday, seniors who take short afternoon naps have better overall mental functioning and are 85% less likely to develop Alzheimer’s disease.

Take note that most studies have found shorter naps are generally more restorative and offer greater benefits than longer ones. It’s also important to keep in mind that naps aren’t for everyone. Mayo Clinic warns that they may worsen insomnia for some people, especially if they’re too long or frequent. Naps after 3:00 p.m. may also cause problems, so try to stick to earlier in the afternoons whenever possible.

Afternoon naps can benefit people of all ages, although the positive effects we experience may shift through the years. The extra shuteye could give our brains a boost, and during times when mental performance counts, even a small improvement can make a real difference. Even more, naps could protect us against more serious issues down the line. So, if early afternoon sleep calls, we might be wise to heed it.

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