Sleep Archive

In the journals

Afternoon naps can recharge a weary body; now research has found they also may boost cognitive function. An observational study published online Jan. 25, 2021, by General Psychiatry looked at 2,214 healthy people ages 60 and older in China, where afternoon naps are common. The participants were asked about whether they napped at least five minutes after lunch. Two-thirds took naps, and the others did not.

Everyone then underwent testing to measure various mental skills, such as memory, naming, attention, calculation, and orientation. The researchers then obtained more specifics about their napping habits, including how long they napped and how often per week.

Whether you're new to walking or a seasoned stroller, here are some ways to boost your routines.

Walking is one of the most straightforward exercises. You just need a good pair of walking shoes, and off you go.

Like any kind of cardio activity, walking can improve your heart health, strengthen your immune system, and help you manage your weight.

Whether you're an exercise novice or a gym regular, these tips can help you get the most out of your workout.

When it comes to exercise, timing is everything — but not in the way we normally think about timing. What matters most is making the time to exercise regularly, not when it happens. That said, your personal experience and specific goals may influence what workout schedule works best for you.

"If you're just starting a physical activity routine, any time that you feel motivated and energized enough to exercise is the best time for you," says Dr. Beth Frates, clinical assistant professor of physical medicine and rehabilitation at Harvard Medical School. For some people, that's in the morning; for others, the afternoon works better. But if you can work out with a friend, choose a time that works best for both of you, she suggests. Teaming up with an exercise buddy is more enjoyable, and you can hold each other accountable.

News briefs

A little afternoon snooze can help you feel more rested — and it might do you good in other ways, too. A small study from China published online Jan. 25, 2021, by General Psychiatry suggests that afternoon naps (between five minutes and two hours long) may be good for your memory and thinking skills. Researchers put more than 2,200 older adults through a series of health screenings that included blood tests and cognitive assessments, and also asked participants whether and how often they napped. About 1,500 of the participants were nappers. Compared with people who didn't nap, the nappers performed better on cognitive tests, scoring better on location awareness, verbal fluency, and memory. The study was observational, so it can't prove that napping caused the better cognitive test results. Previous studies have shown that afternoon nap benefits decline as age and nap duration increase. Short, frequent naps (less than 30 minutes, four times per week) have been associated with reduced risks for developing Alzheimer's disease. In contrast, people who take long naps (two hours or longer) appear to have worse cognitive function, although it is unclear what is cause and what is effect.

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Exercising, avoiding pollutant exposure, controlling weight, and other strategies may help you breathe easier.

You may not know it, but your lungs — like many of your organs — have some backup power to get you through situations that stress your health. This excess capacity, called physiological reserve, helps your lungs weather infection and chronic disease.

Lung reserve is robust when we're young, but it diminishes over time as part of the normal aging process. Smoking or long-term lung diseases such as asthma, chronic bronchitis, or emphysema can accelerate that decline. Diminished reserve makes us more vulnerable to a new or sudden lung problem. "If you get a severe infection and start with lower lung function compared to when you were younger, you have less reserve capacity and you won't tolerate the infection as well," says Dr. Richard Schwartzstein, chief of the Pulmonary, Critical Care, and Sleep Medicine Division at Harvard-affiliated Beth Israel Deaconess Medical Center.

Scientists are beginning to understand the natural biological processes that control aging, and they have made exciting discoveries about tinkering with the process. For example, they've been able to make aged cells act like brand-new cells in lab experiments; they've figured out how to make worms live five times as long as they normally would; and they've been able to keep mice from becoming obese and from developing diabetes, kidney failure, and heart failure.

It takes a one-two punch to lower these risks for heart disease, heart attack, and stroke.

High cholesterol has long been known as a bad actor in heart health. Too much LDL (bad) cholesterol in your blood can lead to fatty deposits in your arteries and the formation of artery-narrowing plaque (atherosclerosis), heart attacks, and strokes.

But LDL doesn't act alone. Chronic inflammation — a persistent activation of the immune system — also fuels heart attack and stroke risks. That means you must address both high LDL levels and chronic inflammation to protect your health.

Obstructive sleep apnea leaves people tired, but also puts them at risk for other health problems. Not everyone with sleep apnea can use an airway pressure machine, and some may simply prefer not to. There are oral appliances available, but are they effective?

Excluding the wrong foods and following eating plans that are too restrictive may do more harm than good.

If you've ever made a New Year's promise to eat more healthfully, then you know how easy it is to slip back into less healthy eating routines. "People go into these plans with the best of intentions, but sometimes they don't have the best information to support their changes," explains registered dietitian Kathy McManus, director of the Department of Nutrition at Harvard-affiliated Brigham and Women's Hospital (www.brighamandwomens.org).

Whether you've chosen an eating plan to lose weight or to address a health problem (for example, a low-salt diet to help lower your blood pressure), it's important to understand the little things that can throw you off track.

Tailor salad greens to your dietary needs and taste preferences.

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In the quest to follow daily dietary recommendations and eat the right amount of vegetables, salad is your friend. A large salad can check off your veggie requirements for the day in one fell swoop.

But not all salad greens are created equal. "They vary in regard to their nutrient content, nutrient density, flavor, and texture," says Elisabeth Moore, a registered dietitian at Harvard-affiliated Beth Israel Deaconess Medical Center. So it helps to know which salad greens will give you the most bang for the bite.