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Napping for more than an hour linked to premature death
Published on: 2020-08-28
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napping 02An afternoon snooze may seem harmless, however, new research suggests drifting off for more than an hour may be bad for our health.

Around a third of Britons are said to battle insomnia. While a night of tossing and turning may leave you feeling fatigued and irritable the next day, long term sleep deprivation has been linked to obesity, diabetes and high blood pressure.

The benefits of naps have been debated, with studies previously linking too many daytime snoozes to heart disease.

To learn more, scientists from Guangzhou Medical University in China looked at over 313,000 people from 20 studies.

Results suggest napping for more than an hour is linked to a 30% higher risk of premature death and 34% greater odds of developing heart disease.

napping 01Napping for less than an hour, however, may boost heart health in those who struggle to sleep at night, added the scientists.

“If you want to take a siesta, our study indicates it’s safest to keep it under an hour,” said study author Dr Zhe Pan.

“For those of us not in the habit of a daytime slumber, there is no convincing evidence to start.”

According to the NHS, most adults need between six and nine hours of sleep a day.

A night staring at the ceiling may affect your focus the following morning, however, the odd bout of insomnia is not associated with lingering health concerns.

napping 03People who frequently struggle to nod off come nighttime may rely on an afternoon nap to get them through the day, with studies throwing up mixed results as to whether they are good for us.

“Daytime napping is common all over the world and is generally considered a healthy habit,” said Dr Pan.

“A common view is napping improves performance and counteracts the negative consequences of ‘sleep debt’.

Although unclear, napping has been linked to higher levels of inflammation, which may trigger heart disease.

The results further revealed, however, napping for less than an hour was not linked to any adverse health events.

“The results suggest shorter naps (especially those less than 30 to 45 minutes) might improve heart health in people who sleep insufficiently at night,” added Dr Pan.

违背常识!新研究:午睡时间过长增加患心血管疾病的风险

根据对以往队列研究的一项新的荟萃分析,每天午睡超过一小时与心血管疾病和全因死亡风险增加有关。

午睡是一种世界范围内普遍存在的习惯,从很小的时候就开始了。

一般认为,白天小睡可以减轻压力,对抗疲劳。保持一个健康的午睡习惯被认为是一个人健康的重要生活方式因素。

然而,午睡的时间可以从几分钟到一小时以上,而且在频率上也确实存在差异,这可能会导致个体间的异质性。

此前曾进行过几项观察性研究,以调查午睡的持续时间是否会影响潜在的健康后果。

然而,午睡与突发心血管疾病和全因死亡风险之间的关系尚不清楚。此外,午睡时间与相关健康结果之间的剂量-反应关系也不确定。

该研究的主要作者、广州医科大学第一附属医院的Zhe Pan博士说:“白天小睡在世界各地都很常见,通常被认为是一种健康习惯。”

“人们普遍认为,午睡可以提高表现,抵消‘睡眠债’的负面影响。我们的研究挑战了这些广泛持有的观点。”

Pan博士和同事对Medline、Embase和Cochrane数据库进行了系统搜索,从起始到2019年12月,用于调查午睡与心血管疾病和/或全因死亡率之间的相关性的队列研究。

他们分析了来自20个队列研究的313,651名参与者(57.8%女性,38.9%小睡)。

他们发现,与不午睡相比,午睡时间过长(超过1小时)导致全因死亡的风险增加30%,患心血管疾病的风险增加34%。

如果将夜间睡眠考虑在内,只有那些每晚睡眠时间超过6小时的人,午睡时间过长才会增加死亡风险。

总的来说,无论时间长短,午睡与死亡风险增加19%有关。

这种联系在女性中更为明显,午睡比不午睡的死亡几率高22%,在老年人中,午睡的死亡几率增加17%。

午睡时间短(少于一小时)不会有患心血管疾病的风险。

Pan博士说:“研究结果表明,对于夜间睡眠不足的人来说,缩短午觉时间(尤其是少于30到45分钟)可能会改善他们的心脏健康。”

“午睡影响身体的原因尚不清楚,但一些研究表明,睡得过久与炎症水平较高有关,这对心脏健康和寿命都有风险。”

“其他研究已经将午睡与高血压、糖尿病和身体整体健康状况不佳联系起来。”

“如果你想午睡,我们的研究表明,午睡时间控制在一小时以内是最安全的。对于我们这些没有白天睡觉习惯的人来说,没有令人信服的证据来开始午睡。”

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