Napping has been a topic of extensive research, and the findings suggest that it offers a plethora of health benefits. A notable difference in physical well-being is observed between those who take naps and those who don’t.
According to the World Health Organization (WHO), Japan boasts the highest life expectancy globally, with an impressive average of 84.2 years. Japanese men have an average life expectancy of 81.1 years, while women surpass them with 87.1 years. Apart from excellent healthcare standards, the secret to their longevity also lies in their healthy lifestyle habits and favorable living environment.
However, Japan has battled with a culture of overwork for many years. To mitigate the detrimental effects of stressful work, napping during work hours has been encouraged. Experts believe that proper rest helps replenish energy levels, enhances work efficiency, and reduces stress in daily life.
Interestingly, a study revealed that despite the Japanese averaging only 6 hours and 35 minutes of sleep per night, they often compensate with short naps throughout the day. Numerous scientific studies have also attested to the remarkable health benefits of napping.
Boosting Immunity and Enhancing Memory
A 2015 study by the University of California (USA) indicated that short naps boost the immune system and reduce the risk of various health conditions, thereby potentially contributing to longevity.
Research from Harvard University in 2008 further emphasized the importance of napping in improving memory and learning abilities. This benefit is particularly relevant for students and working professionals who need to absorb new information daily.
Managing Mood and Promoting Mental Wellbeing
Napping also positively impacts psychological health. A short afternoon rest helps alleviate stress and fatigue accumulated during the morning, enhancing work morale and creating a sense of relaxation. The Japanese have long maintained this habit to stabilize their mental state and lead a more enjoyable life.
Napping and Longevity
A short nap can boost immunity, reduce the risk of illness, and potentially contribute to a longer life. (Illustration)
“Wonder Drug” for Cardiovascular Health, Reducing Mortality Risk
A study published in The New England Journal of Medicine revealed a direct correlation between napping habits and longevity, especially within the Japanese population.
This research, which monitored thousands of individuals over an extended period, found that regular nappers tended to live longer than those who didn’t indulge in this habit. Notably, those who napped for 20 to 30 minutes daily had lower mortality rates associated with cardiovascular diseases and age-related ailments.
The study also showed that short naps help lower blood pressure and positively influence the circulatory system. This explains why napping can be a preventive measure against cardiovascular diseases.
Similarly, a study by the American Heart Association concluded that napping could reduce the risk of heart disease. Regular nappers demonstrated better control over their blood pressure and a reduced likelihood of developing heart conditions.
Note: Oversleeping Can Be Counterproductive and Increase Health Risks
The optimal duration for a nap is a common question. Scientific research suggests that ultra-short naps of around 5 minutes don’t yield significant benefits. However, a 10-minute nap can swiftly reduce fatigue and enhance cognitive function for at least 2.5 hours afterward.
The ideal nap length is considered to be between 20 and 30 minutes, as it boosts productivity and work performance. However, you may experience a slight grogginess upon waking up after such a nap.
Naps lasting between 45 and 90 minutes can be detrimental. This duration often results in deep, non-restorative sleep, leaving you feeling disoriented upon awakening, with symptoms like headaches, fatigue, and mental fogginess, as your body isn’t ready to resume activity.
Prolonged daytime sleeping can also be associated with hypersomnia—a sleep disorder characterized by excessive daytime sleepiness, frequent napping, and difficulty staying alert. If this condition persists, it may increase the risk of thyroid, kidney, liver, and depression issues, as well as cognitive decline.
Therefore, the sweet spot for a healthy nap is between 20 and 30 minutes. Maintaining this short napping habit at least three times a week can decrease the risk of dying from heart disease by up to 37%. Napping every day can further reduce this risk by an additional 64%.
