Does nap affect lifespan and health? Elderly people, remember to take a nap with '3 no'

Original title: Does nap affect lifespan and health? For elderly people, remember to take a nap and say '3 no', otherwise the more you sleep, the more tired you become and your body will eventually collapseWe often say, 'If you don't sleep at noon, you will collapse in the afternoon!' Taking a nap can not only relieve fatigue after a busy morning, but also ensure energy in the afternoon. It is very important for us! However, there are also claims that 'taking a nap can affect lifespan and health'

Original title: Does nap affect lifespan and health? For elderly people, remember to take a nap and say '3 no', otherwise the more you sleep, the more tired you become and your body will eventually collapse

We often say, 'If you don't sleep at noon, you will collapse in the afternoon!' Taking a nap can not only relieve fatigue after a busy morning, but also ensure energy in the afternoon. It is very important for us! However, there are also claims that 'taking a nap can affect lifespan and health'. What is this?

Does nap affect lifespan and health? In fact, the statement 'nap affects lifespan and health' is caused by a mistake. The wrong nap not only accelerates brain aging, increases the risk of developing Alzheimer's disease, but may also affect lifespan!

Researchers from the University of California conducted a 14 year follow-up survey on 1065 elderly people, and found that there was a "potential two-way relationship" between Alzheimer's disease and siesta: compared with people who took a nap of less than one hour every day, those who took a nap of more than one hour had an increased risk of Alzheimer's disease by about 40%. At the same time, researchers also found that patients with Alzheimer's disease have about three times longer nap times than the general population, which is about 68 minutes of extra sleep per day. However, researchers point out that simply controlling the duration of a nap within one hour can basically avoid this risk.

Many studies have shown that the length of sleep is closely related to mortality. Moreover, if you sleep for too long, the central nervous system of the brain will cause the capillaries in the brain tissue to close for too long, slowing down the metabolic process in the body, causing overall discomfort and feeling tired after waking up. A study published at the European Cardiology Annual Meeting in 2020 found that the risk of death increased by 30% and the risk of cardiovascular disease increased by 35% when the nap time exceeded one hour. Therefore, for the sake of health and longevity, everyone should control their nap time well.

Elderly people, remember to take a nap with '3 no'

Don't sleep too long. Many elderly people are accustomed to taking long naps, and don't have too many people who sleep for an hour or two! As a result, I woke up feeling tired, confused, and sleepy, even more uncomfortable than not taking a nap.

A complete Sleep cycle is about 90 minutes. Usually, people enter the deep sleep stage half an hour after falling asleep, during which the blood flow through the brain tissue is relatively reduced and the muscles are also in a relaxed state. If you wake up at this point, your body may still be in a state of 'not wanting to wake up', accompanied by fatigue and exhaustion. Suggestion: It is best to control the nap time between 20-30 minutes, with a maximum of 40 minutes.

Sleeping when you're full not only easily affects the digestion and absorption of food, but also affects the quality of sleep. Just after eating, the stomach is filled with food, and the pressure inside the stomach is relatively high. If you immediately lie down or sleep on your stomach, it is easy to cause gastroesophageal reflux, causing symptoms such as acid reflux and heartburn. Therefore, it is recommended that everyone exercise for about 10 minutes after meals before taking a nap. Friends who have ample lunch break time can extend it to 20 minutes later. In this way, it neither affects gastrointestinal digestion nor the blood supply to the brain during nap, which can fully relieve fatigue and restore energy.

In addition, it should be noted that napping is not suitable for everyone, and the following three types of people are better off not sleeping - people who are prone to insomnia at night: if they sleep too much during the day, they may not be able to sleep at night; People with low blood pressure and severe circulatory disorders: Taking a nap can cause fluctuations in blood pressure, which may worsen the condition; People over 64 years old who are overweight may experience fluctuations in their heart rate and blood pressure during a nap after meals, which can lead to stroke and heart disease.

-Originated by the New Media Center of the Chinese Family Doctor Magazine-

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