Napping: Impact on Lifespan? How to Nap Healthily?Napping, a prevalent habit, especially in regions like Shanxi with a strong napping culture, is deeply ingrained in locals' lives. Many restaurants close for lunch, highlighting the integration of napping into their daily routines
Napping: Impact on Lifespan? How to Nap Healthily?
Napping, a prevalent habit, especially in regions like Shanxi with a strong napping culture, is deeply ingrained in locals' lives. Many restaurants close for lunch, highlighting the integration of napping into their daily routines. Liu, a retired citizen in Taiyuan, takes a nap for two to three hours daily, believing that a good nap invigorates him and makes him feel comfortable. However, Liu's wife, who frequently attends health lectures, has heard that long naps can shorten lifespan. She constantly reminds him, leaving him worried about the impact of napping on his lifespan.
Holistic approach to improving mood
So, does napping truly affect lifespan? What are the distinctions between frequent napping and not napping?
Mood-boosting practices for stress relief
I. Napping and Lifespan: Boon or Bane?
Affirmations for inner peace
While the duration of a nap doesn't directly influence lifespan, research suggests that a half-hour nap daily can reduce the risk of coronary heart disease by 30%. As heart disease is linked to lifespan, napping, to a certain extent, can affect longevity.
Natural mood enhancers for energy
Daily rituals for positive vibes
Proper napping offers numerous benefits to the body:
- Eliminate Fatigue: Medical studies have shown that naps longer than 10 minutes help alleviate fatigue, maintain clear thinking, and enhance afternoon productivity.
- Reduce Cardiovascular Disease Risk: A study published in the journal "Heart" indicated that individuals with a napping habit exhibit a 48% lower risk of developing cardiovascular diseases compared to non-nappers.
- Improve Memory: Proper napping allows for systematic reinforcement of fragmented information and knowledge skills, deepening memory.
Those who nap and those who don't experience notable health differences:
- Cardiovascular Disease Prevalence: Nappers have a lower prevalence of cardiovascular disease than non-nappers, but if nap duration exceeds 1 hour, the prevalence can surpass that of non-nappers.
- Brain Aging Rate: Studies have shown that proper napping slows down the brain shrinkage process.
- Elderly Health: Appropriate naps for the elderly can improve appetite and cognitive abilities.
- Mood and Happiness: Napping can alleviate work stress, regulate mood, and enhance afternoon happiness.
II. "Four Don'ts" of Napping: Avoid Feeling More Tired
Some individuals experience increased tiredness after naps, potentially due to improper napping practices.
- Excessive Nap Duration: Prolonged closure of brain tissue capillaries leads to slower metabolism, causing tiredness upon waking.
- Napping Immediately After Meals: Reduced blood supply to the brain and body results in discomfort, leading to fatigue upon waking.
- Sleeping on One's Stomach or Sitting Up: Can cause brain ischemia, triggering dizziness or fatigue.
Older individuals should pay particular attention to these "four don't's" when napping:
1. Avoid Napping Immediately After Eating: Affects food digestion speed, increasing the risk of stomach damage and disorders like pharyngitis, esophagitis, etc. It's recommended to nap half an hour after meals.
2. Avoid Napping Too Late: The optimal nap time is between 11 am and 1 pm, which aids in nourishing kidney yang. Individuals experiencing fatigue, lower back and knee weakness, decreased libido, and pale urine are recommended to nap during this period.
3. Avoid Napping on Your Stomach: Pressure on the eyeballs and arm nerves can even trigger cardiovascular diseases.
4. Avoid Getting Up Immediately After Waking: Blood is thicker upon waking, and immediate rising can cause dizziness. It's recommended to get up gradually and drink a glass of water.
III. Napping, Though Beneficial, Is Not Suitable for Everyone
Not everyone is suitable for napping, including:
- Frequent Insomnia Sufferers: Napping can disrupt nighttime sleep, exacerbating insomnia.
- Individuals with Low Blood Pressure: Napping can further lower blood pressure, causing dizziness and weakness.
- Individuals Over 65 and Overweight by 20%: Napping increases the risk of sleep apnea.
- Individuals with Severe Blood Circulatory System Disorders: Napping can burden the heart.
For health, cultivate proper napping habits, adhering to these standards:
1. Control Nap Duration to 20-30 Minutes: A proper nap should be in a relatively light sleep phase, avoiding deep sleep. Aim for 20-30 minutes.
2. Nap Between 12:00-15:00: Napping too late can disrupt nighttime sleep, leading to insomnia.
3. Nap Lying Down: Lying down relaxes back muscles, reducing lumbar load and preventing lumbar disc herniation.
Conclusion:
Napping is a common habit in life, and proper naps offer numerous benefits. However, it's crucial to be mindful of nap timing, methods, and individual physique. Developing healthy napping habits ensures a healthy sleep, allowing you to enjoy the benefits of napping.
References:
[1] "Napping May Affect Lifespan! Doctors Advise: After 50, Remember the "Three Don'ts" of Napping." Shanxi Provincial Hospital of Traditional Chinese Medicine. 2024-02-23.
[2] "Frequent Nappers VS Non-Nappers: Who's Healthier?" Zhejiang Hospital. 2024-04-16.
[3] "Health Tip | With Pictures and Evidence! Napping Is a Skill. Are You Napping Correctly?" The First Affiliated Hospital of USTC, Anhui Provincial Hospital. 2021-09-10.
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