Mr. Ngo is 63 years old in China, after retiring, he has a very regular life, eats three meals on time, goes to bed early and wakes up early to supplement energy.In the evening, he also walked with his wife to exercise.

The idea that maintaining a healthy living habit will help the different indicators of Mr. Ngo's body, but in the last medical examination, his blood pressure and blood lipids were discovered high.More than usual.

After searching on the Internet, Mr. Ngo read that there was information that the wrong nap will increase blood pressure, blood fat and may also affect life expectancy.This made him very panicked.Perhaps his abnormal indicators are due to daily napping?

Nearly 400,000 people participating in the study: Napping habits can cause the brain to be younger than 2.6 - 6.5 years old

In June 2023, a study published in the "Sleep Health" magazine showed that there was a causal relationship between napping habits and the increase in the total capacity of the brain.The researchers surveyed more than 378,000 subjects in his biological database and divided the objects into three groups according to the frequency of nap: sometimes nap (38%), regular nap (5%.) and never take a nap (57%).

The researchers have analyzed 92 independent genetic variants that were previously related to napping to assess the causal relationship between nap, cognitive function and brain size.The results showed that the total brain volume of those who had a habit of napping increased by 15.80cm3.The difference in this brain volume is equivalent to slowing the brain aging process from 2.6 to 6.5 years.

In addition, nap properly there are some other benefits.

- Reducing the risk of dementia: A study published in the "General Psychiatric" magazine shows that napping can prevent Alzheimer's disease and improve agile thinking ability to a certain extent..

- Reducing the risk of cardiovascular disease: A study in the journal "Heart" shows that those who take a nap 1 to 2 times a week is less likely to have a stroke and heart failure than those who never take a nap to come to the next.48%.

- Reducing the risk of heart attack: A study presented at the annual meeting of the United States University of Heart shows that napping can help lower blood pressure, this may also have certain benefits in reduced.The risk of heart attack.

- Missing protection: Napping can help the eyelids of the eyeball to rest, and the tear gland will also produce tears during sleep, this is good for preventing vision impairment and reducing fatigueVisual fatigue.

The best nap time is within 30 minutes

Although taking a nap has many benefits, it should not take a nap for too long can cause the opposite effect.Researchers at the University of California in the United States conducted a money research on 1,065 elderly people, with a total tracking time of 14 years.During the monitoring process, the objects wearing watches in their hands to detect sleep.Through analysis, it is found that compared to those who nap <1 hour a day, nap> 1 hour at least once a day increases the risk of dementia to 40%.

So what is the appropriate nap time?In April 2023, Huelva University in Spain published a study on the European Heart Association.The researchers have put more than 20,000 subjects into research and monitor them for 14 years.

The results showed that the long nap time was related to atrial fibrillationassociated with increased risk.Specifically, those who nap for too long will have a risk of atrial fibrillation increased by 90%;Compared to long nap, nap time <15 minutes can reduce the risk of atrial fibrillation by 42%, and at the same time, the time of nap from 15 to 30 minutes can reduce the risk of atrial fibrillation 42%.56% reduction in risk of atrial fibrillation.

Through research, it is not difficult to see the optimal nap time should be maintained at 15 to 30 minutes.

Healthy nap, remember to stay away from these 3 habits

1. Lie on your stomach when sleeping

Chief Yang Hongbo, Director of Orthopedics Department, Hospital of Hunan Province Prevention and Control (China), note that sleeping on his stomach will cause his neck to fall into a state of bow forward, easily leading to stiff neck., pain and cervical spine diseases.In addition, sleeping can also put pressure on the eyeball and stomach.When you wake up, you will feel dizzy, belching and flatulence.

2. Go to bed right after eating

After lunch, blood in the body will mainly concentrate in the stomach to digest.Napping now will reduce blood circulation in the brain and body, which can easily lead to uncomfortable physical problems after waking up.

3. Go to bed too late

Usually take a nap before 3 hours.Too late nap can easily interrupt your normal biological clock and make you unable to sleep when you really need to sleep at night.

Source and photo: QQ, The Healthy