Reminder: After the age of 50, you should keep in mind the "three don'ts" when taking a nap
After Lao Wang retired, his life was very leisurely, and the afternoon nap at noon every day became a great joy in his life. Every day at 12:30, he is like a punctual clock, lying on a rocking chair to start his nap time, and he sleeps for several hours, which is very comfortable.
But recently, his wife has become worried about him. It turned out that she had seen an article on the Internet that said that "napping may also affect life expectancy", which frightened her.
On this day, Lao Wang was about to take a nap again, and his wife said with a worried face: "Lao Wang, don't take a nap in the future, I heard that napping may affect your lifespan." ”
When Lao Wang heard this, he hurriedly said: "Oh, you old woman, where did you see the mess of things? I've been taking a nap for so long, don't I live a good life? How much can you trust those things on the Internet?"
That being said, Lao Wang began to mumble in his heart. He lay on the bed tossing and turning, but he couldn't sleep. He thought, "Does this nap really make a difference?"
Naping is an indispensable part of life for many people, especially for middle-aged and elderly people. However, the incorrect way of napping can pose health risks.
01
A proper nap can help restore energy, and for those who often feel tired, a nap is like a one-stop "gas station".
A study published in the journal Sleep Health analysed data from 378,000 UK Biobank participants with an average age of 57 years.
The study found a causal relationship between people who napped regularly and larger total brain volume, suggesting that napping may help delay brain shrinkage with age and maintain the brain's youthful state.
Another study, published in General Psychiatry, looked at 2,214 healthy older adults aged 60.
The results showed that older adults with napping habits scored significantly higher than those without napping habits in terms of cognitive ability, language, memory, and orientation, but these findings were only observational studies and failed to establish a clear causal relationship.
A study in the journal Heart showed that people who took a lunch break 1 to 2 times a week had a 48% lower chance of stroke and heart failure than those who never napped.
Research in the journal Psychiatry & Clinical Neuroscience has shown that proper napping can significantly improve the sense of happiness and relaxation after waking up, helping to regulate mood and improve mental state.
02
While napping brings many health benefits, improper napping habits can also have negative effects on the body.
Some studies have shown that prolonged naps may be associated with increased health risks, especially in older adults.
A 2022 study found that prolonged naps may be associated with brain aging as well as an increased risk of dementia.
Studies have shown that people who nap for more than an hour have a 40% increased risk of dementia compared to those who nap for less than an hour a day.
In addition, research from the National University of Ireland also showed that people who took more than an hour of napping had a 1.88-fold increased risk of stroke.
This data reminds us that while napping has many benefits, excessive napping can be counterproductive.
In addition, researchers from the University of Huelva in Spain, published in the European Society of Cardiology, suggest that the optimal nap duration should be 15 to 30 minutes.
Such a short rest is enough to restore energy without negatively affecting the quality of sleep at night, and it is also effective in reducing the risk of diseases such as atrial fibrillation.
03
1. Don't sleep when you're full
Digestion requires a lot of blood support, and lying down and resting immediately can affect the functioning of the digestive system, which can lead to indigestion or poor sleep.
It is advisable to do a little activity after lunch and wait at least 30 minutes before starting a nap.
2. No need to take a nap
This posture may cause an increased burden on the cervical spine and spine, which may lead to cervical spondylosis over time.
The best nap position is to lie on your back or side, which reduces the strain on your body.
3. Don't take a nap too late
Some people like to take a nap in the evening, however, doing so can easily disrupt the normal biological clock and make it difficult to fall asleep at night, which will affect the quality of sleep and even cause sleep disorders in the long run.
After learning about napping, Wang began to adjust his napping habits.
After eating at noon every day, he would wait a while before taking a nap, and try to control the nap time within 30 minutes, and after a few months, Lao Wang found that his mental state had improved significantly
Only by mastering the correct way to take a nap can you truly enjoy the benefits of a nap. I hope everyone can pay attention to the daily habit of napping and cherish their health.