Mr. Ngo, a 63-year-old retiree from China, has settled into a peaceful routine in his golden years. He maintains a strict schedule, eating three square meals a day and sticking to a consistent sleep schedule. Each evening, he and his wife take a leisurely walk to stay active and healthy.
Despite his healthy habits, Mr. Ngo was concerned when a recent health checkup revealed higher-than-normal blood pressure and blood lipid levels. His worries intensified as he stumbled upon information online suggesting that improper napping habits could contribute to these issues and even impact lifespan.
Mr. Ngo’s online research revealed a potential link between improper napping and increased blood pressure and blood lipid levels.
Napping can keep your brain young and healthy
In June 2023, a groundbreaking study published in the journal “Sleep Health” shed new light on the benefits of napping. Researchers analyzed data from nearly 400,000 individuals in the UK Biobank and uncovered a causal relationship between napping and enhanced brain power. The study participants were divided into three groups based on their napping habits: occasional nappers (38%), frequent nappers (5%), and non-nappers (57%).
By examining 92 genetic variants associated with napping, the researchers assessed the link between napping habits, cognitive function, and brain size. Remarkably, they found that frequent nappers had a brain volume 15.80 cm³ larger than non-nappers, equivalent to slowing down brain aging by 2.6 to 6.5 years.
Proper napping also confers a host of other benefits:
– Reduced risk of memory loss: According to a study published in the journal “General Psychiatry,” napping can help prevent Alzheimer’s disease and improve cognitive function.
– Lower risk of cardiovascular disease: Research published in the journal “Heart” revealed that napping once or twice a week lowered the risk of stroke and heart failure by 48% compared to non-nappers.
– Decreased risk of heart attack: A study presented at the American College of Cardiology meeting showed that napping helps lower blood pressure, reducing the chances of a heart attack.
– Improved eye health: Napping gives your eye muscles a rest and stimulates tear production, preventing vision loss and reducing eye strain.
Napping gives your eye muscles a much-needed break, reducing eye strain and promoting tear production.
The ideal nap duration is 15–30 minutes
While napping offers numerous health benefits, it’s important not to overdo it. Researchers from the University of California found that excessive napping can have negative consequences. In a 14-year study of 1,065 older adults, they discovered that those who napped for more than an hour had a 40% higher risk of developing dementia compared to those who napped for less than an hour.
So, how long should you nap for optimal benefits? In April 2023, researchers from the University of Huelva in Spain published a study in the European Society of Cardiology. They followed over 20,000 individuals for 14 years and found that long naps increased the risk of atrial fibrillation by 90%. On the other hand, short naps of less than 15 minutes reduced this risk by 42%, and napping between 15 and 30 minutes lowered the risk by 56%.
Therefore, the ideal nap duration to maximize the benefits is between 15 and 30 minutes.
Keep your naps between 15 and 30 minutes to optimize the health benefits.
Three habits to avoid for a healthy nap
Sleeping on your stomach
Dr. Yang Hongbo, Director of Orthopedics at Hunan Province Occupational Disease Prevention and Treatment Hospital, warns against sleeping on your stomach. This position strains your neck, leading to stiffness and pain, and can also cause spinal problems. Additionally, stomach sleeping puts pressure on your eyeballs and stomach, resulting in dizziness, belching, and bloating upon waking.
Napping immediately after lunch
After a hearty lunch, your body directs blood flow primarily to your stomach for digestion. Napping immediately afterward reduces blood flow to your brain and other parts of your body, leading to that groggy, uncomfortable feeling when you wake up.
Napping too late in the day
Aim to nap before 3 p.m. Napping too close to bedtime can disrupt your body’s natural sleep schedule, making it difficult to fall asleep at night when you need to.
Keep these tips in mind to make the most of your afternoon siesta!
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