Anti-Aging Therapies: Have a Nap

Don't fight that afternoon drowsiness, especially if you're over 50. Research shows that napping is a powerful anti-aging therapy.Since sleep problems are among the most common complaints of midlife and older adults, many believe that it's simply an inevitable part of aging, and that older people need less sleep anyway. But the experts say that's simply not true; we don't sleep less as we get older, but we do sleep differently. And not recognizing that fact can lead to a lot of sleep-related problems.According to the National Institutes of Health, the big change in the amount of sleep needed happens long before aging is even a consideration. Children and adolescents need more sleep than adults, but older adults need about the same amount of sleep as younger adults.The big change that comes with aging is in sleep patterns. Older adults tend to get sleepier earlier in the evening and to wake up earlier in the morning. Simply adjusting your sleep schedule to an earlier bedtime and rising time can go a long way toward erasing the perception of sleep difficulties, but medical research actually recommends that older adults supplement the nightly sleep with a daily nap. A brief sleep during midday can serve a host of health-related functions, from improving mood and easing stress to strengthening the heart.A study by Boston's Harvard School of Public Health showed that older adults who took a half-hour midday nap at least three times a week had an amazing 37% lower risk of death from heart attacks and disease than those who did not nap. The researchers suggest that the key factor in the effect of napping on heart disease risk could be stress reduction.Napping has also been shown to improve mood, increase energy and endurance, boost memory, focus, and comprehension, and enhance libido. To make the most of a nap, both length and timing of daytime sleep is important. Sleep specialists say the prime time for a nap is generally between 1 and 3 p.m., when the body experiences a natural dip in energy levels. The optimum length for a nap is ranges from 20 to 30 minutes. This will allow you to experience the first two phases of sleep, which will result in a feeling of refreshment. Sleeping for an hour or more will take you into a deep sleep cycle, which could leave you feeling tired and groggy on awakening.

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