Uncle Li is 62 years old this year, and he pays great attention to health after retirementNap is the body's "gas station".
Since then, he's had to nap almost every day, every timeOne slept is an hour or twoHe felt that the longer he slept, the better.
But every time I wake up, my body is like "not filling up the gas", and the whole person is groggy.
So he checked on the Internet again, and saw that people said that a long nap would affect his lifespan, which scared him enough, did he sleep wrong during his nap?
1. How may napping affect lifespan? How long is it good to sleep?
In popular perception, napping is a practice that is beneficial to health, but in recent years, more and more studies have said that napping affects life expectancy.
1. The risk of death increases by 30%.
Dr. Pan Zhe of Guangzhou Medical University in China has spoken at the European Cardiovascular Annual MeetingNap time is associated with a 30% increased risk of death and a 35% increased risk of cardiovascular disease
The study was conducted within more than 20 studies31.More than 30,000 peopleA meta-analysis of participants' data also took into account nighttime sleep time, and only people who slept 6 hours at night had an increased risk of napping too long.
2. The risk of dementia increases by 40%.
Researchers at the University of California followed 1,065 older adults for 14 years and found a link between nap time and the onset of Alzheimer's diseaseA two-way relationship
Compared to the daily nap time< 1 hour,A one-hour nap a day increases the risk of Alzheimer's disease by 40%.
Patients with Alzheimer's disease take about 3 times more nap time than the average person, and sleep about 68 minutes more every day.
The researchers notedA vicious cycle can form between napping and Alzheimer's diseaseLonger periods of time can increase the risk of developing Alzheimer's disease in the future, which can lead to longer napping times.
3. High risk of stroke188 times
A study conducted by researchers from the National University of Ireland was published in the Journal of Neurology**, which said that compared to subjects who did not napPeople with 1 hour of nap time have an increased risk of stroke by 188 times relevant
Does this mean that you can't take a nap?
Of course not, the above study refers toNapping too long and too often can be harmful to healthA nap time of < 60 minutes per day does not pose the health risks mentioned above.
It is recommended to keep the daily nap time at 15-30 minutesJust try not to exceed 60 minutes.
Second, there are many benefits of scientific napping, but there are several types of people who are not suitable
Zhang Jun, associate professor of the Mental Health Center of West China Hospital of Sichuan University, pointed outNapping is actually an instinctive human needγIn a fully awake state, it can only last for about 4 hours, and after 4 hours, you will feel sleepy onceThe two most popular times of the day are 1 4 a.m. and 1 4 p.m
A proper nap can bring a lot of benefits.
Regulate mood and relieve stress:Taking a nap in the middle of the day can improve your mood, reduce the tension of your body, and let your mood be greatly relaxed.
Eliminate fatigue and improve memory:A nap in the middle of the day is more effective than a 2-hour night's sleep. And it's okay to take a napConvert fragmented memories into long-term memoriesto help promote sleep-dependent memory.
Reducing the incidence of cardiovascular disease:A European study involving more than 20,000 people statedThere is a strong correlation between taking a nap and a reduced risk of death from coronary heart disease, the correlation was more pronounced in working men.
Boosts immunity:People in the immunocompromised stage can reduce the risk of disease through napping, and can also improve their immunity to a certain extent.
Peng Zhiping, a physician at Beijing Public Security Hospital, pointed outNaping is good, but it's not for everyone
Such as:People who are prone to insomniaNapping during the day can easily aggravate insomnia at night, so try not to nap;
Age: 65 years old, 20% overweight, napping is easy to increase blood viscosity, leading to cardiovascular diseases;
People with low blood pressure and impaired circulatory systemsIt is also not recommended to take a nap, otherwise it is easy to aggravate your own symptoms.
3. After the age of 50, keep in mind the "four don'ts" of napping
Academician Zhong NanshanIt is a good habit to think that napping is very important for the body to help restore energy in the afternoon.
But forMiddle-aged and elderly people who are elderlyTo speak, pay attention to 4 don'ts when taking a nap.
Don't sleep when you're full:After a full meal, the blood in the body is mainly concentrated in the stomach for digestion, and taking a nap in horses can easily cause gastroesophageal reflux and increase the risk of laryngitis.
Don't take a nap too late :From 11 p.m. to 1 p.m. is the time when the yang energy in the body is at its most vigorous, at this time, taking a nap can help nourish the kidney yang, which is beneficial to health, and taking a nap too late can easily affect the normal sleep at night.
Don't sleep on your stomach :Taking a nap on your stomach will cause compression of the nerves in your eyes and arms, and you will feel uncomfortable when you wake up. Sleeping on the stomach of the elderly may also induce cardiovascular and cerebrovascular accidents, which is extremely risky.
Don't get up right away when you wake up:After waking up, the blood viscosity in the body will increase, and getting up immediately will cause dizziness, and the elderly may faint.
There is no doubt that a proper nap is good for your health, but only if you sleep healthily, too long a nap will have the opposite effect.
References:
1] "Taking a nap like this can make the brain young 26-6.5 years old! However, there are 4 types of people who are not suitable, otherwise they may increase the risk of stroke and sudden deathI'm a big doctor. 2023-11-07
2] "[Health] The benefits of napping are really too many! But not more than an hour and a half! γ.Guangdong Health Information. 2020-07-05
3] "Academician Zhong Nanshan recommends this habit: taking a nap every day has many benefits! γ.Health Times. 2022-02-13
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