The benefits of napping: it boosts creativity and improves concentration, but new studies suggest it could be linked to health risks

Proponents say napping boosts focus, creativity and productivity – especially in young people – but fresh research links it to health risks
A person’s need for a nap may be due to existing ailments, or genetics, studies suggest; a nap won’t compensate for poor night’s sleep, another study warns

Wellness

dpa

Published: 7:15am, 22 Sep, 2022

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Afternoon napping is part of everyday culture in places such as Japan and Spain, and the siesta is gaining acceptance in modern Western and Asian workplaces.

Ask anyone who naps during the day and they will probably tell you it improves their concentration, creativity and/or productivity. That is why new research is raising eyebrows, warning of napping’s links to health problems.

Those who regularly take a short nap during the day increase their risk of high blood pressure and stroke, according to a 2022 study published in the journal Hypertension.

Frequent daytime naps are associated with a 12 per cent higher risk of developing hypertension and a 24 per cent higher risk of stroke in adults, compared to people who never took a nap, found researchers from Central South University in Changsha, in China’s Hunan province, based on data from the UK Biobank, a database with medical and genetic data from half a million participants.

Those who regularly take a short nap during the day increase their risk of high blood pressure and stroke, according to a 2022 study. Photo: Shutterstock

The study also found there was a higher percentage of men among regular nappers, and that subjects often had lower levels of education and income, and were often people who smoked, drank alcohol daily, suffered from insomnia or were more likely to be night owls.

Commenting on the study, sleep researcher Michael Grandner, from the University of Arizona in the US, emphasises that it is probably not the nap itself that is harmful.

Instead, many people who take a short nap during the day do so because of a lack of sleep at night: “Poor night sleep is associated with poorer health, and a nap is not enough to compensate.”

The secret to a good night’s sleep: listen to your body clock

The research confirms previous study findings “that generally show that taking more naps seems to reflect increased risk for problems with heart health and other issues”.

In addition, a recent study found that increasing naps could be an early signal of dementia – especially if the person is getting enough sleep at night.

However, this is no reason to demonise napping in general.

A French study found that a brief nap could help increase creativity. Greek researchers also observed that a half-hour nap could even protect against cardiovascular diseases – but only if you take it no more than once or twice a week, as a Swiss study added.

A US study showed that naps have a positive effect on teenagers’ concentration and learning behaviour. Photo: Shutterstock

Younger people in particular seem to benefit from napping during the day. A US study showed that naps have a positive effect on teenagers’ concentration and learning behaviour. This is not least because they often have a shifted sleep rhythm: they go to bed late, but have to get up early because of school.

Napping is often frowned upon in many Western countries, says the lead author of the US study, Ji Xiaopeng, from the University of Delaware. In these countries, the monophasic sleep pattern – sleeping once a day, usually for eight hours at a stretch – would be considered a sign of mental maturity, she says.

“In China, time for napping is built into the post-lunch schedule for many adults in work settings and students at schools.”

In many Western countries, napping is often frowned upon, says Ji Xiaopeng from the University of Delaware. Photo: University of Delaware

In any case, a study by Michigan State University in the US shows we should not expect life-changing effects from a nap. As its authors write in the journal Sleep, a short nap has little benefit for cognitive abilities and would especially not compensate for a night of poor sleep.

“We found that short naps of 30 or 60 minutes did not show any measurable effects,” lead author Kimberly Fenn said.

Regardless of what a nap does, the need for them seems to be partly genetic. At least, that is what sleep doctors at Massachusetts General Hospital in the US found in a large study.

As they report in the journal Nature Communications, there are three types for whom a nap is particularly important: people who get up very early; people who suffer from sleep disorders; and people who need more sleep for genetic reasons.

“This tells us that daytime napping is biologically driven and not just an environmental or behavioural choice,” says co-author Hassan Saeed Dashti.

People who suffer from sleep disorders at night should refrain from taking a nap, as this might delay the time at which they get tired in the evening. Photo: Shutterstock

However, health problems such as high blood pressure or pronounced obesity could also lead to above-average fatigue. More research into the causes is needed here, which could also focus more on individual rest needs, says physiologist Marta Garaulet, another co-author.

“Future work may help to develop personalised recommendations for a siesta.”

Previous studies on the topic suggest that the optimal length of a midday nap, as well as the question of whether it is necessary at all, depends primarily on individual factors.

Ask anyone who naps during the day, and they will likely tell you it improves their concentration, creativity and/or productivity. Photo: Shutterstock

People who suffer from sleep disorders at night should refrain from taking a nap, as this might delay the time at which they get tired in the evening.

With this in mind, it is best to avoid napping too late in the day and resting for too long: 20 to 30 minutes are often ideal to avoid slipping into REM (rapid eye movement) sleep and feeling even more exhausted after waking up than before.

According to researchers in Australia, the refreshing effect of the optimal nap could be enhanced by a surprising trick: if you drink a coffee before a nap and set your alarm clock for 20 minutes, you wake up just as the caffeine starts to kick in.

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