Are naps good for you?

What the science says now

Are naps linked to better thinking skills?

In a study of 765 older adults without dementia, people who napped more during the day had a slower decline in financial and health literacy. That means the know-how to make sound decisions about money and health. Scores slipped by about 1 percentage point per year on average, and napping was tied to how fast they slipped. (Sleep and naps linked to slower decline in money and health know-how · Alzheimers Dement)

In people; observational.

Is it the nap, or the night?

People who slept longer at night also did better at first glance. But once napping was taken into account, the link for night sleep was no longer statistically significant. Napping kept its link. The two kinds of rest overlap, so it is hard to pull them apart. (our story · Alzheimers Dement)

In people; observational.

Does it matter how sleep is measured?

Yes. Nap and sleep readings from a device that tracks rest and activity were tied to changes in scores over time. What people said about their own sleep was not. (our story · Alzheimers Dement)

In people; observational.

Is there a catch after waking up?

Another study looked at morning grogginess, the foggy feeling in the first minutes after waking, called sleep inertia. It looked at older adults waking from sleep in general, not naps. People in the top quarter of grogginess scores were about twice as likely to report two or more falls in the past year. (Morning grogginess is a clue to falls in older adults, and it’s easy to act on · Sleep Advances)

In people; observational.

What about sleep overall?

The CDC says good sleep is essential for health, and that quality matters as well as hours. It lists 7–8 hours a day for adults 65 and older, and 7 or more hours for adults 18–60. (CDC)

What we don’t know yet

These studies cannot tell us that naps cause better thinking. Both are observational, so they show links only. The nap study followed older adults, so we can’t say the same holds for younger people. Our notes don’t say how long or how often a nap should be, or what time of day is best. We also don’t know whether grogginess after a nap carries the same fall clue as grogginess after a night’s sleep.

When to talk to your doctor

Talk to your doctor if you regularly have trouble sleeping, or feel sleepy or tired even after enough sleep. The CDC says a provider can run tests to look for sleep disorders. Also mention it if you or an older relative often feels groggy and unsteady after waking, or has had falls.

Talk about it at dinner

Ask everyone: “When do you feel most rested? Do you like a quiet pause in the afternoon?” Let each person share how they like to rest, and plan one calm break together this weekend.