Power Naps Boost Health: Study Links Short Slumbers to Heart Benefits

ATHENS, Greece — A new study reveals that short afternoon naps can enhance health and potentially extend life, especially among older adults who maintain a regular napping schedule. The research, conducted by a team at Harvard University’s School of Public Health, highlights the cardiovascular benefits of power naps for over 23,000 Greek adults aged 20 to 83.

The study tracked participants over six years and found that those who abandoned their habitual siestas saw their risk of death from heart disease increase by 37%. Notably, this risk rose to 67% for working men who stopped napping. Despite these findings, government policies discouraging siestas in Greece have not changed.

“The impact of eliminating this practice is significant,” said Dr. Catherine Conlon, a researcher involved in the study. “Our results indicate that regular napping may play a crucial role in heart health.”

The health benefits of napping are also supported by other research. A 2023 study from University College London and the University of the Republic of Uruguay suggests that regular afternoon nappers have larger brain volumes compared to those who do not nap. Researchers analyzed data from the UK Biobank, revealing that habitual nappers had brain sizes over 15 cubic centimeters larger.

Victoria Garfield, lead researcher on the study, emphasized the link between brain health and napping. “Smaller brain volumes have been associated with higher levels of cortisol, cardiovascular disease, and conditions like Alzheimer’s,” she explained.

Additionally, napping can enhance physical performance. A review in the journal Nature and Science of Sleep indicates that elite athletes, including snooker player Ronnie O’Sullivan and ultramarathon runner Camille Herron, experience improved performance metrics after napping.

Athletes are encouraged to nap between 1 p.m. and 4 p.m. for optimal results. Dr. Steven Gale from the Mayo Clinic advocates for naps of 20 to 30 minutes, warning against longer naps that can lead to grogginess.

“Timing is crucial,” Gale noted. “The ideal window for a power nap is just after lunch, which aligns with our natural circadian rhythms. Napping after 3 p.m. can disrupt nighttime sleep.”

Researchers also recommend creating a restful environment for napping. Lessening distractions such as screens and ensuring a quiet, dark place can enhance the restorative effects of a brief nap.

Despite the proven advantages of power napping, many workplaces have yet to acknowledge the practice. Though companies like Google and Facebook have introduced nap pods for employees, broader implementation in corporate culture remains limited. “As more evidence highlights the health benefits of napping, it’s essential for organizations to consider adopting policies supporting nap breaks,” said Conlon.

In light of these findings, experts agree: Taking a power nap early in the afternoon can be an effective strategy for improving physical health, cognitive performance, and overall wellbeing.