Unleashing the Power of Naps: Keep Aging Brains Agile and Strong

June 28, 2023 | 


Joanna Newman



There´s an art to growing old, and it´s not just about keeping your body active or engaging in mentally stimulating activities. A critical and often overlooked aspect of healthy aging is ensuring we receive adequate rest. Napping, a time-honored tradition for many cultures, has recently garnered more attention as research shines a light on its many potential benefits, notably for aging brains. Could something as simple as a midday siesta or power nap help keep your brain from atrophying with age? Let´s delve into the latest research and hear from experts on how taking regular naps can contribute to a healthy and vibrant mind.

Regular Naps: More Than Just a Luxurious Pastime

Naps are often seen as a guilty pleasure or something we indulge in on lazy Sunday afternoons. However, emerging research suggests that naps may be a necessity rather than a luxury, especially as we age.

Contrary to some old beliefs, napping is not a sign of laziness or lack of discipline. It´s an essentially biological process, much like eating or breathing. In fact, many cultures around the world have long embraced the practice of siesta, a mid-afternoon sleep, recognizing its revitalizing effects. This intuitively followed practice is now being supported by scientific evidence, linking regular napping with numerous cognitive benefits.

The Aging Brain and Naps

As we age, our brains undergo numerous changes. Aging can affect our cognitive abilities, memory, and overall brain health. Unfortunately, brain atrophy, a natural decline in brain cells and connections is a part of the aging process.

However, research indicates that certain lifestyle modifications can slow down this decline and even enhance cognitive function. Among these, incorporating regular naps into our routine seems to be particularly promising.

Napping and Cognitive Function

A study published in the Journal of the American Geriatrics Society found that individuals who took regular naps scored higher on cognitive assessments than those who didn´t nap. The cognitive benefits extended to various areas, including memory recall, problem-solving abilities, and overall mental agility.

The theory is that sleep, including naps, allows our brain to consolidate and organize the information it has absorbed during waking hours. During a nap, your brain sifts through the barrage of data it has collected, deciding what to keep and what to discard. This process is particularly vital for memory formation and recall.

Napping and Brain Health

Scientists believe that the benefits of napping extend beyond enhancing cognitive function. A well-timed nap can also provide a rejuvenating effect on the brain’s structure itself.

During sleep, the brain enters a cleaning process. This process, known as glymphatic clearance, involves the brain´s own waste disposal system. It eliminates harmful toxins and waste proteins that accumulate during the day. These include beta-amyloid, a protein associated with Alzheimer’s disease. Regular napping, therefore, could help keep the brain clean and healthy, preventing it from atrophying with age.

The Right Way to Nap

However, not all naps are created equal. The time and length of your nap can significantly influence its restorative benefits.

Naps that are too long or too late in the day can interfere with nighttime sleep. Therefore, sleep experts recommend napping for 20 to 30 minutes in the early afternoon. This duration is enough to boost alertness and cognitive functioning without entering deep sleep stages, which can lead to grogginess.

Napping as a Part of a Holistic Approach

While napping provides multiple brain health benefits, it should be part of a holistic approach to aging well. This includes maintaining a balanced diet, regular physical activity, social engagement, and mental stimulation. Furthermore, it´s crucial to prioritize good nighttime sleep, as it provides deeper restorative effects compared to napping.


Napping is an age-old practice that´s gaining newfound respect, particularly in our fast-paced, sleep-deprived society. Research increasingly highlights the role of napping in maintaining and enhancing cognitive function, memory, and overall brain health as we age.

While there´s still much to learn about the intricate relationship between sleep and brain health, the evidence suggests that taking time for a daily nap could be a wise investment in our long-term cognitive wellness. So, consider redefining your perception of napping, and perhaps, embrace it as a daily ritual to keep your brain agile and strong as you age.

Remember, aging isn´t about merely adding years to life—it´s about adding life to years. With regular naps, you not only gain an immediate boost in alertness and mental performance, but you´re also contributing to the long-term health of your brain. Don´t underestimate the power of a good nap; it may be your secret weapon against the natural cognitive decline that comes with age.