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Why limited napping is good for the heart?
It has been reported that a short nap can reduce stress and blood pressure, with the greatest decline of blood pressure being associated with vasodilation of more than 9% that occurs between the start of resting and actually falling asleep (onset of stage 1 sleep). Wang and colleagues found that, compared to those who reported “never/rarely” napping, people who frequently napped during the day had a 12% higher chance of developing hypertension and a 24% higher chance of having a stroke. Napping can also have negative effects, such as: Sleep inertia. You might feel groggy and disoriented after waking up from a nap. Nighttime sleep problems. A long nap, such as two hours per day, could indicate sleep deprivation or another sleep disorder, which may need a doctor’s consultation. Blood pressure typically drops in the late afternoon and evening. Blood pressure is usually lower at night while sleeping. The blood pressure measurement at night is called nocturnal blood pressure. What is the optimal length of time for a nap? Naps can be short (15 to 30 minutes) or longer; both short and long naps can increase alertness and be useful. Take into account that sleep becomes deeper the longer you sleep, reaching the deepest level (slow-wave sleep) in about 1 hour.
Why is napping good for your heart?
It has been reported that a short nap can reduce stress and blood pressure, with the greatest decline of blood pressure being associated with vasodilation of more than 9% that occurs between the start of resting and actually falling asleep (onset of stage 1 sleep). For some, there is nothing more refreshing than taking a nap. However, research published today in Hypertension, an American Heart Association journal, found that regular naps are associated with greater risks for high blood pressure and stroke. One Harvard study published last year showed that a 45-minute nap improves learning and memory. Napping reduces stress and lowers the risk of heart attack and stroke, diabetes, and excessive weight gain. Getting even the briefest nap is better than nothing. The analysis found that long naps (more than 60 mins) were associated with a 30% greater risk of all-cause death and 34% higher likelihood of cardiovascular disease compared to no napping. But naps can also have their downsides. Naps for adults should be no more than an hour and probably best kept to the 15- to 20-minute range. Anything beyond that – especially considering the time of day – could have consequences. For most people, the best time to take a nap is either just before or during the post-lunch dip. The post-lunch dip is the period of decreased alertness and productivity often experienced after a midday meal. As a result, a brief snooze around 12:30 p.m. or around 2 p.m. may reduce afternoon sleepiness.
Can naps cause heart problems?
DALLAS, JULY 25, 2022 — Napping on a regular basis is associated with higher risks for high blood pressure and stroke, according to new research published today in Hypertension, an American Heart Association journal. For example, some studies have found that adults who take long naps during the day may be more likely to have conditions such as diabetes, heart disease, and depression. Sleeping more than seven or less than six hours a night has been linked to a higher risk of a heart attack or stroke, according to new research. Napping for a Better Brain Scientists found that people who napped for 30 to 90 minutes had better word recall – which is a sign of good memory – than people who did not nap or who napped for longer than 90 minutes. Getting good sleep isn’t just important for your energy levels—it’s critical for your heart health, too.
Is napping helpful or harmful?
Napping isn’t just for babies. Studies show that an afternoon nap is great for adults, too. There’s no need to feel lazy for indulging in daytime sleep. A short nap in the mid-afternoon can boost memory, improve job performance, lift your mood, make you more alert, and ease stress. Helping you feel refreshed to meet the demands of your day, preparing you for when you may be short on sleep (like when you have to work or study late into the night), and improving your mood and energy level, are all benefits of napping. Most sleep experts recommend napping no later than 2 pm. As discussed above, napping prior to the mid-afternoon results in a combination of light and REM sleep, whereas napping after 2 pm results in more slow-wave sleep. “A power nap is a nap that’s short — less than 30 minutes long,” says Safia Khan, MD, a specialist in sleep disorders and an assistant professor in the department of family and community medicine and the department of neurology at UT Southwestern Medical Center in Dallas.
What does sleep do for the heart?
Sleep provides time for the body to restore and recharge, playing a key role in nearly all aspects of physical health. For the cardiovascular system, insufficient or fragmented sleep can contribute to problems with blood pressure and heighten the risk of heart disease, heart attacks, diabetes, and stroke. People who sleep six hours or less may have steeper increases in blood pressure. If you already have high blood pressure, not sleeping well may make your blood pressure worse. It’s thought that sleep helps the body control hormones needed to control stress and metabolism. The study also found that even people whose habitual sleep patterns extend to 10 hours or more are also at elevated risk for a heart attack. Taking two short “power naps” every day made it easier to focus, but it was important to nap the right way. When it comes to sleeping, humans get the short end of the stick compared to others in the animal kingdom.