The Relationship Between Napping and Alzheimer’s Disease

The question of whether napping harms memory or is beneficial has been a topic of research for many scientists over the past few decades. Sleep is a fundamental need for all forms of life and plays a crucial role in overall health. The active neurobiological processes that occur during sleep directly affect our energy levels and mental functioning. The bidirectional relationship between Alzheimer’s disease and napping is quite complex. Many studies have shown that napping duration tends to increase with age, and Alzheimer’s disease doubles the frequency or duration of napping each year.

1. Some Scientific Studies on the Interactive Relationship Between Napping and Alzheimer’s Disease

Sleep in general, and napping in particular, plays an important role in our overall health. The question arises: Is napping beneficial? Does napping harm memory? This is not a new question, but it has been a hot research topic for many decades. Scientists have conducted numerous studies to evaluate the long-term interaction between sleep and the development and pathology of Alzheimer’s disease in both animal models and humans, leading to rapid advancements in knowledge and understanding. Excessive napping can be a sign of Alzheimer’s disease, especially if it occurs alongside other underlying symptoms, such as memory loss. Here are some scientific studies on the relationship between napping and Alzheimer’s disease:

A 14-year study involving 1,401 participants found that all adults tend to nap more as they age, but as Alzheimer’s disease progresses, the duration and frequency of daytime napping double.

Is napping beneficial? While napping does not directly cause Alzheimer’s, excessive napping may be a risk factor. A 2019 study involving 2,751 older men found that those who napped for 120 minutes (two hours) or more each day had a 66% higher risk of cognitive decline over the next 12 years compared to those who napped for less than 30 minutes a day.

Napping can have a neutral or even positive impact on an individual’s risk of developing Alzheimer’s, but this depends on the duration of the nap. As the above study shows, only longer or more frequent naps are associated with cognitive decline in older men. Those who napped for less than 30 minutes did not have a higher risk of cognitive decline. Similarly, a 2021 study with 389 older adults found that short naps could be beneficial for cognitive decline, as naps shorter than 30 minutes reduced the risk over five years. Like other studies, the authors of the 2021 research noted that longer naps negatively affected cognition, but the reasons for this remain unclear.

A 2020 review reported that older adults tend to nap more than younger people. Thus, to some extent, older adults generally start to nap more as they age. An earlier study from 2016 found that among older adults in England of all ages, 28.6% napped. The sample included individuals over and under 65 years old. However, another 2016 study in China found that 57.7% of older adults napped for about an hour after lunch, significantly higher than the general population.

If studies on napping and cognitive decline are accurate, then short naps may be better than longer ones, although more research is needed to understand the relationship between nap duration and cognition.

2. Why Excessive Napping May Not Be Good for Memory

Based on numerous prior studies, it appears that excessive napping can have a negative relationship with cognition. Research has shown that napping becomes longer and more frequent in older adults, and these age-related changes are significantly accelerated by the progression of Alzheimer’s dementia.

Napping and memory have a reciprocal relationship. Specifically, older adults tend to nap more often and for longer periods as they age, with these changes significantly accelerating as Alzheimer’s dementia progresses. Increased and more frequent napping in cognitively healthy older adults predicts a higher risk of developing Alzheimer’s dementia in the future.

Changes in napping behavior may either result from or lead to disruptions in nighttime sleep or circadian rhythms, as seen in shift workers. Sleep disturbances, both circadian and nocturnal, are known to be associated with Alzheimer’s disease. Excessive napping may also indicate other underlying physiological changes that contribute to cognitive decline and dementia. However, more intervention studies are needed to determine whether napping has any causal effects on cognitive changes.

3. Healthy Ways to Nap or Rest

If napping is a long-term habit that enhances alertness and recovery without affecting nighttime sleep, then it can be continued. However, if napping impacts memory or disrupts nighttime circadian rhythms, it may be necessary to consult a specialist.

The timing of naps depends on the time of day and the duration of the nap. Many sleep researchers and doctors recommend quick naps, ideally lasting less than 30 minutes. A short nap in the early afternoon can be sufficient to refresh and boost alertness for afternoon tasks. However, if someone wakes up feeling groggy and more tired, they may be napping too long and awakening from deep sleep. This phenomenon, known as sleep inertia, indicates a need to shorten daytime napping.

Napping helps prevent the buildup of sleepiness. If someone finds it hard to sleep at night, this may be due to a prior nap, signaling the need to cut back on napping.

Many behaviors can affect the circadian clock, so it is best for individuals to maintain a regular daily schedule, including napping and sleep behaviors. Most adults need about 7 to 9 hours of sleep daily. However, sleep patterns can differ for individuals with Alzheimer’s dementia, leading to excessive daytime sleepiness or heightened alertness at night.

According to the U.S. National Institutes of Health, the following recommendations can help individuals with Alzheimer’s sleep better:

• Physical Activity: Maintaining a regular exercise routine that includes a mix of outdoor and indoor activities. Actively scheduling daily activities can help limit excessive napping. For instance, social interactions or main meals can be scheduled around lunchtime instead of in the evening.
• Limit Caffeine: Reducing consumption of foods and drinks high in caffeine, and opting for caffeine-free teas, coffee, or sodas instead.
• Restrict Naps: Excessive napping can make it difficult to sleep at night. If someone is accustomed to daytime napping, they should gradually reduce the duration by 30 minutes to an hour until they achieve a more regular nighttime sleep pattern.
• Bedtime Routine: Establishing a consistent pre-sleep routine to help with falling asleep. This can include activities such as reading, listening to the radio or audiobooks, or taking a bath. Try to perform this routine at the same time each evening.
• Create a Calm Environment: This may include listening to soft.

Those who are worried about excessive napping or prolonged daytime sleepiness lasting 2 to 3 weeks should consult a doctor.

There are many different reasons why someone might experience excessive napping. If they do not show signs of Alzheimer’s disease, they may be dealing with a sleep disorder, side effects from medication they are taking, or another underlying condition. If someone has a family history of Alzheimer’s disease, they should seek medical advice on ways to reduce their risk of developing the illness.

In summary, the article has addressed the question of whether napping is harmful to memory and the relationship between excessive napping and Alzheimer’s disease. The bidirectional relationship between napping and Alzheimer’s is quite complex. This means that napping can be both a symptom of a condition and a risk factor that exacerbates symptoms. Some studies suggest that napping can be beneficial for cognitive decline if the naps are short, lasting less than 30 minutes. To some extent, older adults tend to nap more than younger people, but excessive sleepiness can be a sign of an underlying medical condition. If someone feels excessively fatigued for 2 to 3 weeks or more, they should seek medical advice.