Expert reveals how afternoon naps impact long-term cognitive health

Many individuals experience a surge in drowsiness following lunch, particularly after consuming a heavy meal. While resting might feel like a natural response to fatigue, Dr Chakkera Priyanka, an associate consultant in neurology at Kauvery Hospital, Chennai, suggests that daytime napping is often a "double-edged sword."

According to the neurologist, such habits can be "beneficial as well as disruptive, especially when it starts to interfere with the nighttime sleeping patterns or signal an underlying sleep problem such as insomnia."

Consequently, finding a delicate balance is essential to ensure that afternoon rest does not compromise nocturnal slumber.

What kind of naps are good for your health?

The duration of rest is a critical factor in determining its health benefits. Dr Priyanka noted that "Short naps, which last around 20-30 minutes, can improve focus, alertness and cognitive performance as well as mood in individuals."

However, timing remains a significant concern. Napping at irregular intervals, particularly during the late afternoon or evening, reduces necessary sleep pressure.

This creates a challenging cycle where individuals feel restless at night but increasingly exhausted the following morning.

"The irregularity of the sleep pattern, especially late in the afternoon or evening, will lead to sleep pressure, making it harder for the individual to fall asleep at night," the doctor explained.

Signs that your daytime napping is not healthy

• Difficulty in falling asleep at night.
• Feeling groggy during the daytime.
• Increased reliance on naps because of irregular sleep at night.

Furthermore, "Excessive sleepiness during the day can lead to sleep apnea or even chronic sleep deprivation."

Tips for restful nighttime sleep

• Limiting naps to ideally at 3 pm and keep them short.
• Maintaining a consistent sleep and waking up routine, since an irregular sleep pattern can confuse the body’s circadian rhythm.
• Creating an undisturbed night routine, such as minimising screen exposure right before bed and ensuring that you have at least 7-9 hours of sleep daily.