Bad news for fans of an extended siesta: those who take a long nap in the afternoon live unhealthily. Because then the risk of cardiovascular diseases increases. And the risk of death also increases. That’s what an international research team wants to find out.
A little siesta, a power nap – this is actually considered a harmless relaxation from the troubles of everyday life. However, a nap that lasts longer than an hour can be harmful to health, and in the worst case even increase the risk of death. This is the result of a meta-study published by an international research team led by Zhe Pan on the science server «ScienceDirect».
Increased risk of death from overly long naps
The scientists took a closer look at the health data of more than 300,000 test subjects. Around 40 percent of the subjects stated that they regularly took a nap during the day. Compared to people who didn’t take a nap, those who napped had a 30 percent increased risk of death. This is especially true for people who sleep more than an hour a day. Those without a nap, on the other hand, usually slept more than six hours a night.
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Also, more cardiovascular diseases among afternoon nappers
According to the scientists, those who regularly take a long nap in the afternoon also have an increased risk of cardiovascular disease. Here, the risk increased significantly by 34 percent for the afternoon nappers. Why it is that an extended afternoon nap is harmful to health and can increase the risk of death cannot yet be answered by the researchers.
What do the scientists advise?
Should we now refrain from the afternoon nap? no The researchers recommend avoiding a nap that lasts longer than an hour. A short power nap or a spontaneous nap, on the other hand, is fine.
Sleep researcher Hans-Günter Weeß also advises against a long nap. He estimates the optimal length of time for the nap to be a little shorter: «A nap lasting longer than 30 minutes is not useful for adults,» he says. Because: «70 percent of the population sleeps tired.» It works like this: Anyone who sleeps for more than half an hour slips into what is known as REM or dream sleep – and is then listless and listless when he or she wakes up again. «It takes a long time before you can get going again,» says Weeß.
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In addition, the midday nap relieves sleep pressure. «It’s harder to fall asleep in the evening,» says Weeß. «People with insomnia in particular need the pressure to sleep in order to get some rest in the evening.» Of course, if you don’t have such problems, you can also lie down in the middle of the day. «There are a few people who can do this without negative effects on subsequent performance and falling asleep in the evening,» says Weeß. «But these are the ones who don’t have any problems sleeping anyway.» He advises everyone else: it’s best to stay awake at midday. And if it does have to be a nap, then no longer than 20 minutes and not after 3 p.m.
The rule is different only for children, explains the expert. Because they only learn when they start school to fulfill their entire need for sleep at night and in one go. «Until then, the midday or afternoon nap is still very useful for them.»