A NARRATIVE REVIEW ON POWER NAP – A PRACTICE THAT HAS AGED LIKE FINE WINE
Keywords:
Sleep, good sleep habits, N1 and N2 sleep stages, power naps, day time naps, afternoon siesta.Abstract
Power naps, brief daytime sleep sessions up to an hour, have been practiced since ancient times and are increasingly recognized for their cognitive and physical benefits. Recent studies demonstrate that a 30-minute afternoon nap improves cognitive function, memory, and mood, with benefits lasting up to 4 hours. The optimal nap duration and effectiveness vary among individuals and profession-based subgroups. In athletes, naps enhance physical performance and reduce fatigue. The mechanisms underlying these benefits involve clearance of adenosine accumulation, rejuvenation effects of early NREM sleep stages, and optimal circadian rhythm regulation. However, frequent or prolonged napping can have adverse health effects, particularly in older adults. This review discusses the science behind power naps, their benefits, and potential risks, highlighting the need for personalized nap strategies.
