Edited by:daytimenap、napis it good for the body?ResearchIt was found that taking a nap of 45 to 60 minutes can improve the ability to remember words five times, reduceheart diseaserisk.However, there are alsoResearchShows that naps increase heart disease risk. It may have something to do with how long you sleep.
The study, published in Heart, followed 3,462 people between the ages of 35 and 75 for five years.It was found that those weeklynaponce or twice, suffering fromheart diseaserisk is much lower. And those who took more than two naps a week had the same risk of heart disease as those who didn’t.
Their explanation for this odd result is that many people who nap frequently every day have an increased risk of heart disease because they are more likely to be older, male, smokers and obese. They may also sleep longer at night.
When they removed these people at high risk of heart attack from the data, those who took more than two naps per week did not have an increased risk of having a heart attack.
Can daytime naps reduce heart disease risk?
The frequency of daytime naps increases with age, with up to 70% of older adults worldwide taking daytime naps. A review of the world’s scientific studies shows that there is huge disagreement about whether daytime naps are healthy or harmful. The Journal of the American Medical Association (JAMA) summarizes different studies showing that habitual daytime nappers:
● significantly less likely to die from a heart attack
● Increased risk of dying from a heart attack
● as likely to have a heart attack as people who don’t nap
Almost all of these studies on naps and heart attack risk are observational, comparing people who nap with those who don’t. This type of research can show association, but they do not show causation.
How sleep improves brain function
When you’re just falling asleep, your eyes are still, which is called non-REM sleep. Then, your eyes start to move quickly from side to side, which is called REM sleep.
During sleep, you switch back and forth between REM and non-REM sleep. REM sleep helps restore memory and other brain functions. REM sleep was significantly increased after prolonged wakefulness and exercise.
When you sleep, nerves in the brain regenerate, as evidenced by increased cell division, new synthesis of proteins, and elimination of the catabolic waste products of brain metabolism. Evidence suggests that you learn most new things while you’re awake, process that knowledge and learn how to make better use of it shortly after waking up. When you miss your normal sleep time, you lose part of your ability to recall and remember things. I learned this in seventh grade when I found that I was able to remember things better when I woke up from a nap. Since then, I’ve always taken a nap before doing all the important reading and writing.
nap during the day, boostmemory
In a study at Saarland University in Germany, a 45- to 60-minute nap improved word pair memory fivefold. These results were supported by improvements in sleep spindles in EEG brain wave tests, which imply improved memory.Restoration with naps as short as 10 minutesmemoryand alertness.
In general, people who nap more than two hours a day may experience memory loss known as cognitive impairment, while those who nap less than two hours a day experience memory improvements. Daytime naps can have negative effects because it may interfere with normal nighttime sleep. The most beneficial nap time for memory is after lunch, between noon and 3pm, while the worst nap time for memory is at night.
How to take a nap to benefit your body?
In general, naps are good for health, but there are people who need a lot of extra sleep because of brain or heart damage. Too much total sleep appears to be a sign of serious heart and brain disease.
my suggestion is:
● A daytime nap of 10 minutes to 2 hours is healthy and can protect memory and other brain functions, as long as you don’t get too much sleep at night (no more than 8 hours total).
● The most memory-friendly nap time seems to be after lunch.
● If you find that in addition to sleeping more than 6 hours at night, you often need to nap more than 2 hours during the day, you may need to do a test to see if you have any symptoms.
● Take a 1-2 hour nap after strenuous exercise to help your brain and muscles recover faster.
● Several studies show that you are more efficient at difficult memory and thinking tasks when you wake up from a nap, or the morning after a good night’s sleep.
This article was originally published inDrMirkin.com. For the English report, please see:How Long Is the Ideal Nap?
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