For busy office workers, napping serves as a way to recharge, providing a fresh boost of energy for their afternoon tasks. This short break can rejuvenate both their bodies and minds, allowing for improved productivity.
Several studies have shown that people who nap for 30 minutes each day at least three times a week have a lower risk of death from heart disease compared to those who do not nap at all. The actual risk of developing heart disease has been reduced by 37%. This might be because napping helps lower the incidence of cardiovascular diseases.
Additionally, napping can improve our skin. When we sleep, the metabolic processes in our skin become more active, with a significant amount of blood flowing to the skin, providing nutrients and promoting skin health.
Napping is also essential for protecting our eyes. A short nap can stimulate the lacrimal glands to begin producing tears, moisturizing the eyeball and increasing corneal temperature, which is very beneficial for eye health.
1. The Connection Between Napping and Longevity
Napping can also improve our skin.
Many people have the habit of napping, but how long should one nap for it to be effective? In fact, napping for too long can have some negative health impacts.
Studies have shown that napping for more than an hour increases the risk of death by 30%. A study from the University of California indicated that nap duration is linked to the risk of Alzheimer’s disease, with those who nap for over an hour having a 40% higher risk of developing the disease.
Furthermore, numerous studies in China have also found that napping for more than 30 minutes increases the risk of fatty liver disease. A study by the National University of Ireland revealed that those who nap for over an hour have a stroke risk 1.88 times higher than those who do not nap.
Although napping too long can negatively affect health, it does not mean we should completely forgo short naps. In fact, a timely short nap can help recharge energy and enhance productivity during the workday.
However, each individual’s health condition varies, and the appropriate nap duration can differ from person to person. Generally, 30 to 40 minutes is considered the ideal nap length to effectively restore energy. Therefore, we should choose a nap duration that fits our circumstances to maintain good health and work efficiency.
2. Napping Properly Benefits the Brain
Those who nap for over an hour have about a 40% increased risk of Alzheimer’s disease.
A study involving nearly 400,000 people: Napping habits can make the brain younger by 2.6 to 6.5 years
In June 2023, the journal Sleep Health published an intriguing study revealing a causal relationship between napping habits and overall brain volume increase. This research delves deeper into the benefits of short naps for the brain, providing new insights into the effects of napping.
Researchers conducted a detailed survey of over 378,000 participants and categorized them based on their napping frequency. Among them, 38% napped occasionally, 5% napped regularly, and 57% never napped. This large sample size lends strong support to the research and makes the results more convincing.
To unveil the profound relationship between napping, cognitive function, and brain size, the researchers analyzed 92 independent genetic variants related to napping. These genetic variants were carefully selected to ensure the accuracy and reliability of the study.
The study results showed that the total brain volume of participants with napping habits increased by 15.8 cm³, a shocking finding. This difference in brain volume indicates that their brain aging rate is slower by 2.6 to 6.5 years compared to those who do not nap.
This discovery highlights the significant benefits of napping for brain health, not only improving cognitive function but also slowing the aging process of the brain. This research provides a clearer understanding of the mysterious relationship between short naps and brain health.
3. “Three Things to Avoid” When Napping
It’s best to have a light lunch and take a break before napping.
Avoid Eating Too Much Before Napping
As we age, our digestive function gradually weakens; eating excessively before napping increases the burden on the digestive tract and can affect sleep quality. Therefore, you should have a light lunch and allow some time to rest before napping.
Don’t Sleep on Your Stomach
Sleeping on your stomach can compress the body, affecting respiration and blood circulation, and putting additional strain on the body. This is particularly concerning for those with chronic conditions like heart disease and hypertension, as sleeping face down can exacerbate their conditions. Therefore, it’s advisable to choose a comfortable napping position, such as lying on your side or back.
Don’t Get Up Too Quickly After Waking
After napping, the body needs time to return to a state of wakefulness. Getting up too abruptly can cause dizziness, fatigue, and other uncomfortable symptoms. Thus, you should rise slowly after napping and perform some simple stretching exercises to help your body gradually regain alertness.
