Science

What is the connection between napping and health? Reminder: often napping, "3 do not" to remember well

Every foreigner who arrives in China will find a strange phenomenon in the middle of the day. Under the trees, in the park, and even at work stations, there are people lying down or taking a nap on their stomachs.

In foreign countries, few people actually nap, but in China, nap is a very important thing to be seen, in the e-commerce platform, and even derived a large number of "nap gods".

However, the Chinese are fond of the "nap" has recently been exposed as a possible health risk that needs to be controlled.

What is the connection between napping and health? Reminder: often napping, "3 do not" to remember well

A new study by Xiangya: napping more than three times a week, or increase the risk of hypertension, stroke

Recently, Professor Wang E team at Xiangya Hospital of Central South University published a study in the international journal "Hypertension", the study selected 350,000 people without a history of hypertension, stroke within the British Biobank for a 10-year cohort follow up. The study, which was then combined with a Mendelian randomization method, found that people who took frequent naps (more than three naps per week) had a 12% and 24% increased risk of developing hypertension and stroke, respectively, compared to those who did not nap.

Researcher Professor Wang E said that for people who sleep more than 7 hours a night and get enough sleep at night, napping for 15-30 minutes a day can help keep you awake in the afternoon and can also reduce the risk of cardiovascular disease to some extent. But you can't take a nap as a way to make up for the lack of sleep at night, to ensure that you get enough sleep at night is the prerequisite for maintaining cardiovascular health.

Did you find that the people who napped in the study were foreigners, and frequent napping increases health risks, does this conclusion apply to us Chinese?

What is the connection between napping and health? Reminder: often napping, "3 do not" to remember well

Second, foreigners rarely nap, do Chinese people nap well?

Professor Sun Lin of Shanghai Jiaotong University and Professor Han Cai of the Fourth People's Hospital in Wuhu, Anhui Province, and others have conducted a study, the results of which were published in the British Medical Journal. The study included data from a total of 2,214 older Chinese people and, through analysis, found that short (<30 minutes) and frequent (four times a week) naps were associated with a reduced risk of Alzheimer's disease, but longer and more frequent naps were associated with poorer cognitive function.

In addition to comparing cognitive function between the napping and non-napping groups, the researchers also compared differences in blood lipids between them, with triglycerides in the napping group being higher but still at normal levels. So far, the researchers concluded that proper napping has some benefits for the prevention of dementia, and regular napping can help improve mental agility.

What is the connection between napping and health? Reminder: often napping, "3 do not" to remember well

So for Chinese people, proper napping is perfectly fine, just don't sleep too long and too often. Proper napping, there are these benefits:

1, reduce fatigue, restore energy

Noon as long as a nap of ten minutes can play a better role in eliminating sleepiness than 2 hours of sleep at night, and napping can also help enhance memory, so that the morning fragmentation of memory into long-term memory, the brain "vacant" after the afternoon Work and study energy better

2, regulate emotions, relaxation

Nap can help improve mood, so that people's tension is reduced, has a good effect of relieving stress, wake up will feel their mood much more relaxed.

3、Improve body immunity

People in the process of sleeping, can stimulate to the body's lymphocytes, as a way to play a role in improving the activity of immune cells, so that people's immunity becomes better.

Since there are so many benefits of napping, why do foreigners seldom nap? Only the Chinese have discovered this "secret"?

What is the connection between napping and health? Reminder: often napping, "3 do not" to remember well

Three, why foreigners seldom nap, the Chinese often nap?

1, dietary differences

Chinese diet accounts for more carbohydrates, the intake of carbohydrates in the body will be converted into glucose, so that people produce a feeling of drowsiness. In contrast, foreign eating habits, coffee is a very important link, many people will drink a cup of coffee in the morning and noon respectively, coffee can play a refreshing role, so that few people will naturally choose to nap.

2、Study differences

Most foreign schools will not be more than 3:00 p.m. in the latest session of the day, students have plenty of time after school to ensure adequate sleep at night, naturally not at noon deliberate nap again.

3. Work culture differences

Most foreigners feel very awkward about sleeping in the workplace, they feel that sleeping is a very private, personal thing, not suitable for exposure in public places.

Whether napping is actually a matter of personal choice, when napping to avoid these three things, otherwise it is likely to bring some adverse health effects.

What is the connection between napping and health? Reminder: often napping, "3 do not" to remember well

Fourth, nap do not sleep like this, do not let the health into injury

1, after lunch should not sleep immediately

Most of the body's blood flow to the stomach to help digestion, at this time the blood pressure, brain oxygenation and nutrition in a significantly lower state, directly to sleep then easily lead to insufficient blood supply to the brain, may also induce reflux esophagitis occurs. It is recommended that after lunch first 10 minutes of activity, and then rest for about 20 minutes before going to sleep is appropriate.

2, don't exceed half an hour

Nap time is best kept at 20~30 minutes as appropriate, this time period of rest can help relieve fatigue and improve memory. Once more than 30 minutes, people are likely to gradually enter into deep sleep, and then be woken up will appear uncomfortable, sleepy feeling, but not conducive to work and study in the afternoon.

3, try not to sleep on your stomach

Nap try not to sleep on your stomach, because sleeping on your stomach not only can not achieve a good nap effect, may also lead to some occupational diseases occur.

What is the connection between napping and health? Reminder: often napping, "3 do not" to remember well

Keep a proper nap for our health can bring certain benefits, but be sure to pay attention to the nap to sleep "right", the wrong way to nap will play the opposite effect Oh. #headweekly #healthtruthprogram #

References:

[1]Association of nap frequency with hypertension or ischemic stroke supported by prospective cohort data and Mendelian randomization in predominantly middle-aged European subjects.Hypertension.2022.07.25

[2]Cai H, Su N, Li W, et al 2021, Relationship between afternoon napping and cognitive function in the ageing Chinese population, General Psychiatry , 34:e100361. doi: 10.1136/ gpsych-2020-100361.

[3] "Napping with care, 4 benefits, 4 don'ts, point collection -". Hebei Medical University First Hospital. 2022-07-07

[4] "Napping is a "technical work", how to nap to science? . Xinhua.2015-06-11

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