Indulging in the habit of excessively long naps can put your body at unexpected health risks.
1. Excessive Napping – More Harm Than Good
Recent research by Dr. Tomohide Yamada of the University of Tokyo and his colleagues, involving over 307,237 participants, has raised alarming warnings about the unforeseen dangers of “overdosing” on napping. Through 21 observational experiments, participants were asked questions such as, “Do you experience any issues with daytime sleepiness?” and “Do you take naps?“. The collected data was then compared with statistics from patients suffering from obesity and type 2 diabetes.
The results were surprising: individuals who nap for more than 40 minutes a day face risks of metabolic disorders, high blood pressure, cholesterol buildup, excess fat accumulation (especially around the waist), and elevated blood sugar levels, leading to unavoidable risks of cardiovascular diseases.
Napping helps you stay alert and recharge energy.
Another study published in the journal Sleep in June last year highlighted a close relationship between napping for over an hour and an 82% increased probability of developing cardiovascular disease, along with a 27% increased risk of mortality. The annual conference of the European Association for the Study of Diabetes also warned that the likelihood of developing the disease rises by up to 46% for those who nap for more than 60 minutes, and by 56% for individuals who frequently experience fatigue and exhaustion.
Excessive napping increases the risk of obesity and diabetes.
2. How Long Should You Nap?
Napping helps relax the mind and body, reduce fatigue, improve memory and mood, and increase work and study performance. The ideal duration for a perfect nap is around 20-30 minutes, which is sufficient to help you feel alert and recharge your energy. The recommended napping time is around 2-3 PM, as napping during this period has less impact on nighttime sleep.
The perfect nap duration is about 20 – 30 minutes.
Scientists from Loughborough University suggest that women should nap 20 minutes longer than men due to their brains working more actively and complexly during the day. Additionally, men in professions that require decision-making or multidimensional thinking also need longer rest periods compared to men in other fields.
Take a little time each day for a nap to relax your mind and body.
