The Livelong Newsletter: Feature Edition

Good morning,

It’s fairly common to hear that napping is “a waste of time” or is a sign of laziness.

However, a strategic daily nap could be the perfect addition to any longevity routine, as it can boost cognition, productivity, and reduce risk of disease and stress-related conditions.

In today’s newsletter, you will learn:

• The benefits of napping for the brain and body.

• Why ‘less is more’ is better.

• The hidden dangers of napping incorrectly.

• A blueprint for the ideal routine.

• Andrew Huberman’s solution for getting rest without sleep.

Restorative naps promote lifespan

As a toddler, I was a daytime insomniac who never napped like the other kids.  

At that young age, play took precedence over sleep. When I grew up, work and anxiety took precedence over sleep (even nighttime sleep), and napping seemed like a wasteful use of daylight. 

But when I think about how I really used those 30-60 minutes—worrying and distracted— the merits of shutting down the brain seem more obvious. 

Science supports this. Napping can be an affordable and versatile tool to add to your longevity toolkit, but only if done within a specific set of parameters.

What can naps do for the brain and body?

Naps can clinically promote healthy longevity

• Napping increased successful aging by 6.7% on the Successful Aging Index compared with not napping, according to a 2020 study of older adults in the Mediterranean.

• It incentivizes healthy habits that contribute to lifespan. In this study, participants who took a daily nap were more likely to engage in physical activity and eat a healthy Mediterranean diet compared with non-nappers.  

_{*An interesting note: males were more likely to experience aging benefits from a midday snooze in this study.}

Naps can boost cognition

• A 30-90 minute nap can improve memory (tested via word recall) and cognition (tested via drawing) in adults aged 65 years and older, according to results from a large-scale observational study in China that were published in General Psychiatry.

• A short nap can also promote better brain function, enabling people to perform complex tasks and use logical reasoning more effectively, according to Michael Grandner, PhD, the director of the Sleep and Health Research Program at the University of Arizona.

Naps can reduce risk of heart disease

• 1-2 short naps per week may reduce risk of heart disease and stroke compared with not napping, according to a Swiss study published in the journal Heart. 

• Short naps (meaning you do not enter deep slow wave sleep) may be associated with lower risk of cardiovascular disease because they fix abnormal circadian rhythm and improve endocrine function, according to a separate meta-analysis.

Napping blueprint

Go for the power nap 

• The 20-40 minute range is the ‘magic’ window for sleeping, according to Charlene Gamaldo, a professor of neurology at the Johns Hopkins School of Medicine, in an article in Time magazine.

• Even capping a nap at 20 minutes could prove the most effective, as 15-20 minutes is proven optimal for boosting short and long-term alertness, memory, motor skills and learning skills, according to researchers of the study published in Partners Universal Innovative Research Publication (PUIRP). 

Sleep during your natural energy slump

• Take a nap between 1 p.m. and 4 p.m. because “That’s when we have a natural dip in our alertness,” said Gamaldo. 

Go for relaxation and habituation

• Tactics like progressive muscle relaxation or calming visualizations can promote a deeply restorative state, said sleep researcher Sara Mednick in the Time article.

• Make napping habitual. By curating a relaxed environment and having certain cues—such as a specific pillow, blanket, or relaxation technique—you can train yourself to nap and experience relaxation.

Drink coffee, then sleep

• Drinking coffee right before your brief nap could actually energize you post-nap, according to the article in Time, because, while it is a stimulant, it takes 30 minutes to metabolize. This means immediate wakefulness post-nap.

• Anecdotally, researchers of the Mediterranean study found that people who drink coffee and take daily naps reported more successful aging compared with napping alone.

Nap when you need creative juices

• Napping nearly doubles creative output (40%), according to Mednick. 

• It is clinically and anecdotally shown to promote creative energy, since it is “an intensified form of mind wandering,” according to cognitive scientist Adam Horowitz, in the Time article.

Not all naps are created equal

Napping seems to have particular benefits if done properly, but certain napping practices can increase risk of heart and cognition issues.

Don’t nap more than 60 minutes

• Risk of cardiovascular disease and all-cause mortality are associated with 60+ minute naps, according to a study published in Sleep.

• Risk of developing Alzheimer’s increases by 40% when you nap for more than 60 minutes, according to a study from the Rush Alzheimer’s Disease Center.

• Even napping 30+ minutes may put you into slow-wave deep sleep, making it more difficult to fall asleep at night, according to findings from PUIRP.

• Sleeping for longer than 60 minutes could be the result of a underlying health issue, which should be discussed with a provider.

Don’t nap after 4 pm

• This may worsen sleep quality at night, as it reduces the amount of time you will be in restorative REM sleep at night.

💤 Napping guidelines

• A 20-minute nap is recommended by nearly all experts.

• Napping between 1-4 p.m. is the ideal period for rest.

• Invite relaxation into your napping regimen and environment.

• Have cues that it is nap time (i.e., play certain sounds, have a designated couch).

• Try coffee (but don’t drink it if it will keep you awake at night).

• Nap for creativity or problem-solving.

• Personalize your routine. Find one that leaves you feeling energized.

“But what if I can’t sleep?”

Try yoga nidra or NSDR

Yoga nidra is a type of guided meditation that facilitates a state of deep rest and relaxation—during yoga nidra, you enter a state of being not fully awake, yet you are not asleep and maintain cognitive thinking.

NSDR (non-sleep deep rest), a term coined and popularized by Stanford neuroscientist and podcaster Andrew Huberman, PhD, is an umbrella term for practices that create a deep feeling of relaxation. Yoga nidra would be considered a type of NSDR, as well as hypnosis.

NSDR can improve sleep, reduce tension, lower blood sugar, and reduce inflammation. Huberman even says that it may be as restorative as a nap.

Thought this was interesting?

That’s great! Please take a second to share this newsletter with a friend. This way, we can continue to give you fresh, actionable, and evidence-based information that supports your health and well being.

🔔 Catch up on last week’s newsletter

We talked about the science-backed secrets for looking younger, how drinking coffee may be genetic, and much more.

We can’t wait to cover more trending topics in longevity in our next newsletter. Stay tuned.

Erin Hunter, Editor in Chief, Livelong

Longevity Media LLC

Be your own expert. Optimize your health. Look beyond conventional.

Always seek the advice of a physician or other qualified health care professional before starting any exercise, wellness, or health program. Nothing in our content, products or services should be considered, or used as a substitute for, medical advice, diagnosis, or treatment. Livelong is a media company and not a medical provid