Studies have found that napping for more than 30 minutes may shorten lifespan and increase the risk of diseases such as atrial fibrillation. (Roman Samborskyi/shutterstock)
Many people have the habit of taking a nap. A short nap can restore energy quickly and improve work efficiency. However, if the nap takes too long, it will make you feel drowsy and more tired. Studies have found that taking long naps can cause long-term harm to the body, such as increasing the risk of cardiovascular disease, Alzheimer’s disease, and death.
According to a 2022 survey by the National Sleep Foundationdata, as many as 30% (30.5%) of adults in the United States often nap; 40% (42.7%) of full-time workers often nap during workday breaks.
Research into the long-term health effects of napping has previously focused mostly on its benefits, such asbeing good for brain health, improving cognitive ability, etc. However, some of these studies did not take into account the length of the nap, leading to limitations in the conclusions. Currently, although there is still debate regarding “the impact of nap time on health” and “the best nap time”, many research results suggest that controlling nap time within 30 minutes can enhance the benefits of a nap while reducing the risk of possible negative consequences of being too long.
Long naps and dementia form a “vicious cycle”
The longer or more frequently older adults nap, the higher their risk of developing Alzheimer’s disease. Also, as Alzheimer’s symptoms worsen, naps tend to become longer and more frequent. In other words, there may be a two-way relationship between long and excessive naps and Alzheimer’s disease, which researchers call a “vicious circle”. This is a project that Harvard Medical School participated in in 2022Research, the conclusion.
Researchers from Rush University’s “Memory and Aging Project” conducted a 14-year follow-up survey on 1,401 participants (average age 81 years old) and found a link between cognitive decline and excessive napping. It appears to work both ways, i.e., taking more long naps (longer or more frequent) is associated with cognitive decline one year later, and cognitive decline is associated with more long naps one year later.
The study also found that older adults who nap for more than an hour a day had a 40% increased risk of Alzheimer’s disease compared with participants with stable cognitive abilities.
Study co-author Dr. Aron Buchman, a neuroscientist at Rush University Medical Center,emphasize this was an observational study, so it cannot be said that napping causes Alzheimer’s disease or vice versa, but it is certain: “The two occur at the same time, and it is possible that the same pathological changes cause both conditions.” .
“Alzheimer’s disease” is caused by the accumulation of two proteins (amyloid beta and tau) in the brain. “Cognitive function decline” is the most obvious symptom of Alzheimer’s disease, but these proteins may be present in the brain, accumulate in different parts of the brainstem and spinal cord, causing various symptoms. Researchers believe that increased nap length and frequency may be one of the symptoms.
Another survey conducted by the University of California, Los Angelesanalyze found that men who nap for 120 minutes or more a day are 66% more likely to develop cognitive impairment than men who nap for less than 30 minutes a day. This survey on the cognitive abilities of elderly men in the community followed 2,751 people for 12 years.
Long naps increase risk of cardiovascular disease
In recent years, more and more people have paid attention to the impact of nap time on cardiovascular disease, and many studies have used 30 minutes as the dividing line for whether a nap is too long.
In 2022, a study of 12,000 Swedish elderly peopleResearch also found that compared with people who never took a nap, people who took a 30-minute nap were 11% more likely to develop cardiovascular disease, and if the nap lasted longer than 30 minutes, the risk increased by 23%. In particular, older adults who sleep less at night (less than 7 hours) but take longer naps (more than 30 minutes) have the highest risk of cardiovascular disease; compared with those who sleep optimally (7-9 hours) and do not nap, 47% higher.
“Even if you don’t get enough sleep at night, it is not recommended to take a long nap during the day.” Weili Xu, the leader of the study, saidPress release emphasized. He is a senior researcher at the Karolinska Institute in Sweden.
In addition to broad cardiovascular disease, specific studies on napping’s effects on atrial fibrillation and heart failure have reached similar conclusions.
A 2023 Spanish survey of 20,000 middle-aged people (average age 38 years old) over the past 14 yearsResearch found that people who nap for 30 minutes or more have a 90% increased risk of atrial fibrillation (a type of heart rhythm disorder) than those who nap for less than 30 minutes. Arrhythmias can lead to stroke and heart failure.
A study published by Harvard University in 2021Research found that “nap time and frequency” are positively related to the risk of heart failure: people who nap longer than 44.4 minutes (43 minutes is the average nap time for adults over 55 in the United States) and are 1.73 times more likely to develop heart failure than those who take less than 44.4 minutes. People who take naps frequently (less than 1.7 times/day) have a risk of heart failure that is 2.20 times higher than those who take naps infrequently (less than 1.7 times/day).
Compared with those who took shorter naps (less than 30 minutes/day), those who nap for 30 to 60 minutes and more than 60 minutes a day had a 68% and 111% increased risk of heart failure respectively. This 14-year study involved 1,140 community elders (average age 80.7 years).
A study last year on “Risk Factors for Cardiovascular Disease – Metabolic Syndrome and Obesity” also showed that taking a nap for too long greatly increases the risk of the disease.
This study of 3,275 Mediterranean adultsResearch showed that people who regularly nap for 30 minutes or less are 21% less likely to develop high blood pressure. People who nap for more than 30 minutes are 41% more likely to have obesity and metabolic syndrome (higher blood pressure, blood sugar, waist circumference, BMI, and weight) than those who nap less than 30 minutes. Metabolic syndrome and obesity increase the risk of heart disease, stroke, and type 2 diabetes.
Long naps increase risk of death
Early findings on the relationship between napping and all-cause mortality risk in older adults may be conflicting, possibly because less attention has been paid to nap time. In 2014, a study followed 16,000 people in the UK for 13 years.Research Napping duration was found to be associated with an increased risk of all-cause mortality. Taking an average nap of less than 1 hour a day was associated with a 14% increased risk of all-cause death; napping for 1 hour or longer was associated with a 32% increased risk of all-cause death. Among them, the relationship between napping and death from respiratory diseases is more obvious. Napping for less than an hour increased the risk of death by 40%; napping for an hour or more increased the risk of death by 156%.
The association between napping and all-cause mortality was also particularly strong among people aged 65 or younger, and the association persisted among people with no underlying health problems, the researchers said.
Another large-scale comprehensive project in 2014analyze also found a positive linear relationship between nap duration and all-cause mortality. The study’s cutoff was also 1 hour, meaning that napping for more than an hour was associated with a 27% higher risk of all-cause death, while short naps were not.
A 20-minute nap is most effective
A short nap is good for people. It can eliminate fatigue in a short period of time, improve memory, make people react more quickly, etc., and improve brain and cardiovascular health. So how much nap time is appropriate?American Sleep Foundation and heart association recommend a best time of 20 minutes, and the longest time should not exceed 30 minutes.
Dr. Abhinav Singh, a member of the Sleep Foundation’s medical review team and medical director of the Indiana Sleep Center, said that a nap of 20 to 30 minutes is called a “power nap”. A nap of this length will neither fall into a deep sleep that is difficult to wake up from – making you feel groggy when you wake up – but also refreshing.
A comprehensive in 2020analyze found that nap time has a “J”-shaped correlation with the risk of cardiovascular disease, and the optimal nap time is 25 minutes. The aforementioned SpainResearch Dr. Jesus Diaz-Gutierrez, the author of “Our research results show that the optimal nap time is 15 to 30 minutes, and nap time should be limited to 30 minutes.”
The American Sleep Foundation also recommends that it is best to take a nap between 1 and 3 pm, because people usually feel sleepy following lunch, which is related to people’s circadian rhythm. Taking a short nap during this time can help reduce followingnoon drowsiness. @
In this chaotic world, if you have a healthy mind, just watchHealth 1+1！
Editor in charge: Zhou Kanfei
Many people have the habit of taking a nap. A short nap can restore energy as quickly as possible and improve work efficiency. However, if the nap takes too long, it will make you feel drowsy and more tired. Studies have found that taking long naps can cause long-term harm to the body, such as increasing the risk of cardiovascular disease, Alzheimer’s disease and death.
According to a 2022 survey by the National Sleep FoundationdataIt shows that in the United States, as many as 30% (30.5%) of adults often nap; 40% (42.7%) of full-time workers often nap during workday breaks.
Research into the long-term health effects of napping has previously focused mostly on its benefits, such asgood for brain health, improve cognitive ability, etc. However, some of these studies did not take into account the length of the nap, leading to limitations in the conclusions. At present, although there is still debate regarding “the impact of nap time on health” and “the best nap time”, many research results suggest that controlling nap time within 30 minutes can enhance the benefits of nap while reducing the risk of nap time. Possible negative consequences of being too long.
Long naps and dementia form a “vicious cycle”
The longer or more frequently older adults nap, the higher their risk of developing Alzheimer’s disease. Also, as Alzheimer’s symptoms worsen, naps tend to become longer and more frequent. In other words, there may be a two-way relationship between long and excessive naps and Alzheimer’s disease, which researchers call a “vicious circle”.This is a project that Harvard Medical School is participating in in 2022Researchthe conclusion.
Researchers from Rush University’s “Memory and Aging Project” conducted a 14-year follow-up survey on 1,401 participants (average age 81 years old) and found a link between cognitive decline and excessive napping. It appears to work both ways, i.e., taking more long naps (longer or more frequent) is associated with cognitive decline one year later, and cognitive decline is associated with more long naps one year later.
The study also found that older adults who nap for more than an hour a day had a 40% increased risk of Alzheimer’s disease compared with participants with stable cognitive abilities.
Study co-author Dr. Aron Buchman, a neuroscientist at Rush University Medical Center,emphasizethis was an observational study, so it cannot be said that napping causes Alzheimer’s disease or vice versa, but it is certain: “The two occur at the same time, and it is possible that the same pathological changes cause both conditions.” .
“Alzheimer’s disease” is caused by the accumulation of two proteins (amyloid beta and tau) in the brain. “Cognitive function decline” is the most obvious symptom of Alzheimer’s disease, but these proteins may be present in the brain. , accumulate in different parts of the brainstem and spinal cord, causing various symptoms. Researchers believe that increased nap length and frequency may be one of the symptoms.
Another survey conducted by the University of California, Los AngelesanalyzeIt was found that men who nap for 120 minutes or more a day are 66% more likely to develop cognitive impairment than men who nap for less than 30 minutes a day. This survey on the cognitive abilities of elderly men in the community followed 2,751 people for 12 years.
Long naps increase risk of cardiovascular disease
In recent years, more and more people have paid attention to the impact of nap time on cardiovascular disease, and many studies have used 30 minutes as the dividing line for whether a nap is too long.
In 2022, a study of 12,000 Swedish elderly peopleResearchIt was also found that compared with people who never took a nap, people who took a 30-minute nap were 11% more likely to develop cardiovascular disease, and if the nap lasted longer than 30 minutes, the risk increased by 23%. In particular, older adults who sleep less at night (less than 7 hours) but take longer naps (more than 30 minutes) have the highest risk of cardiovascular disease; compared with those who sleep optimally (7-9 hours) and do not nap , 47% higher.
“Even if you don’t get enough sleep at night, it is not recommended to take a long nap during the day.” Weili Xu, the leader of the study, saidPress releaseemphasized. He is a senior researcher at the Karolinska Institute in Sweden.
In addition to broad cardiovascular disease, specific studies on napping’s effects on atrial fibrillation and heart failure have reached similar conclusions.
A 2023 Spanish survey of 20,000 middle-aged people (average age 38 years old) over the past 14 yearsResearchIt was found that people who nap for 30 minutes or more have a 90% increased risk of atrial fibrillation (a type of heart rhythm disorder) than those who nap for less than 30 minutes. Arrhythmias can lead to stroke and heart failure.
A study published by Harvard University in 2021ResearchIt was found that “nap time and frequency” are positively related to the risk of heart failure: people who nap longer than 44.4 minutes (43 minutesis the average nap time for adults over 55 in the United States) and is 1.73 times more likely to develop heart failure than those who take less than 44.4 minutes. People who take naps frequently (less than 1.7 times/day) have a risk of heart failure that is 2.20 times higher than those who take naps infrequently (less than 1.7 times/day).
Compared with those who took shorter naps (less than 30 minutes/day), those who nap for 30 to 60 minutes and more than 60 minutes a day had a 68% and 111% increased risk of heart failure respectively. This 14-year study involved 1,140 community elders (average age 80.7 years).
A study last year on “Risk Factors for Cardiovascular Disease – Metabolic Syndrome and Obesity” also showed that taking a nap for too long greatly increases the risk of the disease.
This study of 3,275 Mediterranean adultsResearchshowed that people who regularly nap for 30 minutes or less are 21% less likely to develop high blood pressure. People who nap for more than 30 minutes are 41% more likely to have obesity and metabolic syndrome (higher blood pressure, blood sugar, waist circumference, BMI and weight) than those who nap less than 30 minutes. Metabolic syndrome and obesity increase the risk of heart disease, stroke and type 2 diabetes.
Long naps increase risk of death
Early findings on the relationship between napping and all-cause mortality risk in older adults may be conflicting, possibly because less attention has been paid to nap time. In 2014, a study followed 16,000 people in the UK for 13 years.ResearchNapping duration was found to be associated with an increased risk of all-cause mortality. Taking an average nap of less than 1 hour a day was associated with a 14% increased risk of all-cause death; napping for 1 hour or longer was associated with a 32% increased risk of all-cause death. Among them, the relationship between napping and death from respiratory diseases is more obvious. Napping for less than an hour increased the risk of death by 40%; napping for an hour or more increased the risk of death by 156%.
The association between napping and all-cause mortality was also particularly strong among people aged 65 or younger, and the association persisted among people with no underlying health problems, the researchers said.
Another large-scale comprehensive project in 2014analyzeA positive linear relationship was also found between nap duration and all-cause mortality. The study’s cutoff was also 1 hour, meaning that napping for more than an hour was associated with a 27% higher risk of all-cause death, while short naps were not.
A 20-minute nap is most effective
A short nap is good for people. It can eliminate fatigue in a short period of time, improve memory, make people react more quickly, etc., and improve brain and cardiovascular health. So how much nap time is appropriate?American Sleep Foundationandheart associationThe recommended best time is 20 minutes, and the longest time should not exceed 30 minutes.
Dr. Abhinav Singh, a member of the Sleep Foundation’s medical review team and medical director of the Indiana Sleep Center, said that a nap of 20 to 30 minutes is called a “power nap.” A nap of this length will neither Falling into a deep sleep that is difficult to wake up from – making you feel groggy when you wake up – but also refreshing.
A comprehensive in 2020analyzeIt was found that nap time has a “J”-shaped correlation with the risk of cardiovascular disease, and the optimal nap time is 25 minutes.The aforementioned SpainResearchDr. Jesus Diaz-Gutierrez, the author of “Our research results show that the optimal nap time is 15 to 30 minutes, and nap time should be limited to 30 minutes.”
The American Sleep Foundation also recommends that it is best to take a nap between 1 and 3 pm, because people usually feel sleepy following lunch, which is related to people’s circadian rhythm. Taking a short nap during this time can help reduce followingnoon drowsiness. @
In this chaotic world, if you have a healthy mind, just watchHealth 1+1！
Editor in charge: Zhou Kanfei
