As the saying goes, "no nap at noon, afternoon crash", which illustrates the importance of napping. A good nap can improve one's spirit and increase the efficiency of afternoon activities. For this reason many companies will also provide nap time for employees, in order to ensure the efficient operation of the enterprise.
However, researchers at the University of California recently gave a shocking study. The results show that excessive napping can lead to a person's increased risk of Alzheimer's disease, and a nap of more than an hour once a day can increase the risk of Alzheimer's disease by 40%.
Once the news came out, many people felt panic, some people even dare not nap because of this, in order to let you more clearly understand the study, the next to give you a detailed introduction.
An extra hour of napping increases the risk of dementia by 40%?
Regarding napping, Florida sleep experts have stated that napping is a way for humans to repair themselves. By taking a nap, you can make up for the energy your body lacks during the day and give your body a better chance to repair itself. Therefore, in some ways, napping is very helpful to the health of the human body.
But everything is not too late. Recently, the United States California research team gave a "nap too much" the answer to the dangers.
At the beginning of the experiment, the research team invited more than 1,000 participants, all of whom were over 80 years old, including 800 elderly people without cognitive impairment. In the experiment, the researchers gave each elderly person a sleep monitoring electronic device, and then tracked and recorded the electronic device monitoring data. Two main data were recorded: one was the time of napping, and the other was the frequency of napping.
Before conducting data monitoring, the researchers divided the experimenters into three groups. The first group was those with no cognitive impairment at all; the second group was those with mild cognitive impairment; and the third group was those who had been diagnosed with Alzheimer's disease and were monitored for up to 14 years.
Naps were 11 minutes longer per year in the first group of experimenters, 24 minutes longer per year in the second group, and 68 minutes longer per year in the third group. During the 14 years of monitoring, the researcher was required to assess the cognitive ability of the experimenters each year.
Ultimately, after a lengthy experiment, researchers concluded that longer or more frequent naps are a high risk factor for developing Alzheimer's disease. The risk of developing dementia is 40% higher if you nap for more than one hour a day than if you nap for less than one hour.
Therefore, the conclusion that an extra hour of napping increases the risk of dementia by 40% is supported by scientific research and has a certain degree of veracity. However, this study is not to pass on the dangers of napping to everyone, but to tell everyone to nap properly and not excessively. In fact, proper napping does help the body.
"No sleep at noon, crash in the afternoon" is not a rumor, but a fact!
Regular work and rest is a very important way for many older people to maintain their health. Regular work and rest means not staying in bed in the morning, resting on time at lunchtime and not staying up late at night.
Nowadays, cardiovascular disease has become a major threat to the health of the elderly in China, because of the many factors that cause cardiovascular disease, the onset is more rapid and the consequences are often more serious. Therefore, the prevention of cardiovascular disease is very important in life.
Napping is a great way to prevent cardiovascular disease. According to research: napping just 1-2 times a week can achieve the effect of reducing the risk of heart disease, stroke and cardiovascular disease.
This is also evidenced in the Greek studies. Greek team research shows: nap length of half an hour, can reduce the risk of sudden cardiac death 37%; nap for an hour, can make blood pressure drop 5mm / Hg, the effect of lowering blood pressure can be compared with oral low-dose antihypertensive drugs, and blood pressure as long as the drop of 2mm / Hg, can reduce the risk of cardiovascular morbidity 10%. In addition, there is information showing that people who have the habit of napping have a relatively low incidence of coronary heart disease. Therefore, the elderly to develop the habit of napping for the body is very helpful.
In addition to preventing cardiovascular disease, napping can also regulate the body and improve memory. Naps and late naps have similar effects, both helping the body repair and adjust itself, especially the relaxation of the brain. Napping can connect fragmented memories in the brain to form structural memories, which can be transformed into long-term memories.
Napping is also very important for strengthening resistance, eliminating fatigue and relieving stress. When people sleep, they can let their tense brain relax temporarily, so their emotions can also be relieved. When the body is relaxed, the body functions better to normal operation, so the immune system will naturally improve.
Many people in the summer due to cold are heavier moisture, nap can also promote the liver's metabolic detoxification function, help the liver to quickly break down the body's moisture and toxins to prevent the accumulation. This is also the reason why many people feel refreshed after the nap.
Napping has certain benefits for both young and old. However, it is worth paying attention to the way of napping is also very important. The right nap to let the body and work to get a good release and adjustment, so the lunch break habits are also to be concerned about. In addition to the nap time, the following ways of napping we should also pay attention to.
Napping so sleep, away from health risks
For many young people in the workplace, napping conditions are difficult to secure. Nowadays, many young people like to lie down on the table to take a nap, in fact, this way is not correct.
As the meal is not long, the food has not had time to digest, at this time into the nap, the stomach will mobilize a large amount of blood in the body to help digest food, so sleep on your stomach, will lead to insufficient blood supply to the brain, aggravating the phenomenon of cerebral ischemia, after waking up may produce headaches, tinnitus, soft and sore legs, so office workers try not to sleep on the table.
In addition, sleeping on the table will also affect breathing, because the sleeping position is bent, may make the chest is squeezed, affecting the oxygen supply, and may wake up with brain pain symptoms.
Sleeping on your back can also produce pressure on the eye nerve, and blurred vision after the nap and other symptoms. If for a long time, but also due to high intraocular pressure and thus the eye bulge, eye axis growth, the formation of high myopia, serious cases will lead to glaucoma. Especially for people who already have myopia problems, the danger is even greater.
In addition to the pressure on the eyes, it also produces pressure on the nerves in the arms and face, affecting blood circulation. When you wake up, you will also experience numbness and soreness in your arms and face. If severe, it can also cause nerve paralysis or facial deformation.
Therefore, young people should not only nap, but also to develop a good sleeping position. Conditions can buy a simple folding bed; if the conditions can not reach, you can also buy a U-shaped pillow, lean on the chair to sleep, try not to sleep on your back.
The problem of sleeping position should be taken seriously, and nap time should not be ignored. Especially the elderly groups, due to the relative freedom of time, so many older people like to sleep until they wake up naturally, not knowing that this sleep may be 2-3 hours past, which will increase the risk of Alzheimer's disease.
So, how long should a nap be more appropriate?
According to expert advice, nap time within 15 minutes to 30 minutes is more appropriate, the elderly can be properly extended, but should not exceed 1 hour, so that you can ensure both physical recovery, but also does not affect the health of the body.
Also, be careful not to eat too much or too greasy before the nap. This is due to greasy food will aggravate the blood viscous, affecting the operation of blood, easy to trigger cardiovascular disease; and eat too much for lying down to nap for the elderly, easy to cause food reflux stimulation, causing reflux esophagitis, if more reflux, may also cause aspiration pneumonia in the elderly. In addition, eat too much nap will cause blood to gather in the stomach, aggravating the lack of blood supply to the brain, for patients suffering from atherosclerosis, when serious may cause ischemic stroke.
Over-eating naps may also induce heart disease, especially in older people with underlying heart disease, may induce heart rate disorders or myocardial ischemia raw, chest tightness, shortness of breath symptoms. So it is recommended that if you eat too much, you can move half an hour before taking a nap will be healthier.
Finally, to remind everyone after the nap, do not immediately engage in too intense exercise, or too excited about things. This is due to the early awakening of the nap, the person's consciousness is just awake, the body has just recovered, you can drink a glass of water, dilute the sticky blood, or wipe the face with warm water, do not engage in too exciting matters, so as not to affect the rapid rise in blood sugar, causing fainting and other situations.
To sum up, napping is a very common thing in life, but it is closely related to the health of the body. Therefore, to maintain the health of the body, in the nap on these small things should always pay attention to up.
 Wang Q. Daytime sleepiness may increase the risk of dementia. [J]. Knowledge of cardiovascular disease control.2019,0(1)
 The benefits of napping are numerous. [J]. Jiangsu Health Care.2019,0(1)
 Wang Bing. The right way to open a nap. [J]. Xin Xiang Review.2017,0(14)
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