As we all know, napping is a great way to rest and help people regain their energy and be more productive.
But, you know what? Napping can also have a detrimental effect on your health and longevity, especially for older people.
In the hectic pace of life, napping is seen as a simple yet effective way to rejuvenate. A moderate lunch break, about 20 to 30 minutes, can not only help people regain energy, improve work and study efficiency, but also reduce fatigue.
And scientific research has provided evidence for the benefits of a lunch break. Studies have shown that proper napping is beneficial for heart health, and it can reduce the risk of cardiovascular disease.
What's even more amazing is that this short break can also significantly improve memory and overall cognitive performance, making people more productive at work and studying in the afternoon.
However, not all naps are good for health. Studies also warn that prolonged naps, especially those lasting longer than an hour, can have a negative impact on a person's health.
This was revealed in a study published in the journal Obesity, which found that people who took a lunch break for more than half an hour had relatively high health indicators such as body mass index, waist circumference, fasting blood sugar and blood pressure, and that these people were more likely to develop metabolic syndrome, a general term for a range of conditions closely related to cardiovascular disease and diabetes, among others.
In addition, Dr. Pan Zhe from Guangzhou Medical University in China further highlighted the potential risks of taking too long naps in his presentation at the European Cardiovascular Annual Meeting.
According to Dr. Pan's research, people who take naps for more than an hour have a 30% increased risk of death and a 35% increased risk of cardiovascular disease
Another study of more than 300,000 people found that those who took more than one hour a day had a 27 percent increased risk of death compared to those who did not nap or had a shorter nap.
Zhang Xiaomin et al. from Tongji Medical College of Huazhong University of Science and Technology conducted a study on the Dongfeng-Tongji cohort to further deepen our understanding of the relationship between napping and health.
The study recommends that it is best not to take more than 90 minutes of daynaps and not to sleep more than 9 hours throughout the night. If this advice is ignored, the risk of stroke may increase.
More specifically, people who nap for more than 90 minutes have a 25% increased risk of stroke compared to those who nap for less than half an hour.
In addition to increasing the risk of stroke, prolonged napping may negatively affect sleep quality at night, leading to circadian clock disruptions and metabolic problems.
This disorder may increase the risk of obesity and other related diseases, which can affect the overall health of the individual. Therefore, a reasonable arrangement of nap time is not only beneficial to improve work and study efficiency, but also one of the important strategies to maintain long-term health.
Scientific research has revealed that the effects of napping on health and longevity are far more complex than we think. All of this has a close relationship with a mysterious and delicate system in our body – the circadian rhythm.
The circadian rhythm, also known as the biological clock, is the internal clock that regulates our physiological activity and behavior patterns. It is affected by a variety of external factors such as light, temperature, food, etc., and runs in a cycle of about 24 hours.
In daily life, when we are awake for a period of activity, the body produces melatonin, a hormone that triggers our drowsiness, indicating that the body needs to rest and recover.
Proper napping can respond to this physiological need, effectively relieve fatigue, improve mood and work efficiency, and have a positive impact on health.
Napping too long, too late, or too often can interfere with the normal circadian rhythm, making it difficult to fall asleep at night or sleep quality decreased.
This disturbance of sleep patterns affects the body's self-repair mechanisms, including important processes such as cell repair, memory consolidation, and waste elimination.
In the long term, an imbalance in sleep rhythm may increase the risk of cardiovascular disease, obesity, diabetes, and even certain types of cancer.
Properly planning nap time and avoiding long or late lunch breaks can help us maintain a good circadian rhythm, thereby improving quality of life and productivity, and reducing health risks.
In many corners of the world, napping is not just a simple way to rest, but a traditional habit that is deeply rooted in the local culture and rhythm of life.
From Siesta in Spain to Greece, Italy and beyond, napping has become a widely accepted and practiced cultural phenomenon with a deep understanding of health, efficiency and quality of life.
In Spain, Siesta is a well-known tradition where people choose to rest in the middle of the day in the heat to escape the heat and recharge at the same time. This habit not only helps people cope with the challenges of the local climate, but is also closely related to their lifestyle.
A later dinner time in the evening means that people need to stay energized enough in the afternoon, and a nap provides a just right solution.
In places like Greece and Italy, napping is also a common habit. It's not just about avoiding the midday heat, it's also a smart way to follow your biorhythm and optimize your day's work and rest patterns.
By taking short breaks, people are not only able to avoid hunger, but also maintain a better mental state during afternoon and evening activities.
In some developing countries, napping has become a necessary form of rest due to working conditions and environmental constraints. In these areas, the hot and tiring working environment makes a break in the middle of the day particularly important.
People take naps to maintain their strength and spirit for the challenges of work or study in the afternoon.
Although napping habits vary from region to region, the idea behind them is the same – to improve the quality and efficiency of life through proper rest.
Scientific studies have also supported the benefits of napping, stating that a moderate amount of napping can improve cognitive function, enhance memory, and reduce fatigue.
However, to ensure that napping has a positive impact, it's important to control the timing and frequency of napping. A good nap should be short and not interfere with normal sleep patterns during the night.
For people over half a hundred years old, napping is not only a short way to rest, but also an important means to improve the quality of life and maintain health.
To ensure that napping is getting the most out of its positive effects while avoiding the possible consequences, experts have come up with the "Three Don'ts" rule, which are simple but extremely effective tips designed to help adults aged 50 and older make better use of their nap time.
1. Don't take too long a nap
is the first important criterion. Experts recommend that the optimal nap duration should be limited to 30 minutes. Such a short rest is enough for our body and mind to recover without entering the deep sleep stage, so as to avoid waking up feeling more tired.
A short nap can help improve alertness and productivity in the afternoon without compromising the quality of sleep at night.
2. Don't take a nap too late
Experts recommend that the best nap time should be scheduled before 2 p.m. to ensure that this short break does not interfere with a normal night's sleep.
Choosing to start napping before 2 p.m. provides the body and brain with a short rest cycle without going deep into the deep sleep stage, which helps people feel refreshed and not drowsy when they wake up.
In addition, this arrangement allows enough time for the body to gradually transition from a rested state to an active state before the evening, preparing for the evening's activities and the upcoming night's rest.
Napping too late can affect sleep patterns at night, making it difficult to fall asleep at night, or affecting sleep quality, which in turn can affect your mental state and productivity the next day.
Therefore, following the advice of experts and arranging nap time reasonably will not only help to improve one's daytime vitality, but also help maintain a good night's sleep quality, thus forming a virtuous physiological cycle.
In this process, the environment for napping is also very important. A quiet, comfortable napping environment can help people get to rest faster and wake up more easily.
Proper shading and maintaining the right temperature in the room are also key factors in ensuring the quality of naps. In addition, avoiding cell phones or other electronic devices can give the brain a real relaxation and further enhance the effect of napping.
3. Don't go to bed immediately after eating
When we have a delicious lunch, a large amount of blood is directed to the stomach to support the work of the digestive system. It is a complex and delicate physiological activity that requires enough time and energy to complete.
Lying down to sleep immediately, especially after a full stomach, may interfere with this natural process. During digestion, the body is in an active state of work and needs the right amount of blood circulation to ensure the breakdown and absorption of nutrients.
If we choose to rest at this time, the body's blood flow may slow down, affecting the normal digestion of food, which may cause indigestion, stomach upset, and even a feeling of heaviness when waking up.
Therefore, to promote a healthy digestive process and enjoy a comfortable nap, it is advisable to wait a little after a meal.
During this time, you can choose to engage in light activities such as walking, reading, or light housework, which not only help the food to digest better, but also gradually relax the body and mind, creating a better physiological state for the next nap.
The waiting time is usually recommended to be 30 minutes to 1 hour, which is enough time for the body to complete most of the digestion process. At this point, the food in the stomach has begun to break down, and the body enters a phase that is more suitable for rest.
Choosing to start napping at this time can greatly improve the quality of rest, avoid the discomfort of going to bed immediately after a meal, and also help maintain healthy digestive function.
In addition to following these three napping recommendations, maintaining good lifestyle habits is equally important to improve quality of life and prolong life.
This includes waking up and going to bed at regular intervals to ensure adequate and regular nightly sleep; Avoid irritants such as caffeine and alcohol that can interfere with sleep; Maintaining a moderate level of exercise can help improve the overall health of the body and promote a good night's sleep; As well as eating a balanced diet and avoiding excessive intake of high-calorie and high-fat foods.
By following these simple but effective napping and lifestyle advice, we will not only be able to enjoy the many benefits of napping, but we will also be able to avoid possible adverse effects, so that we can maintain our physical and mental health and enjoy a more fulfilling and happy old age.