If your nap Tend to block all afternoon, it may be time to readjust your night sleep schedule. The sleep foundation says the “ideal nap length, Between 20 and 30 minutesshould help you wake up refreshed without falling into a deep sleep. “In adulthood, nap for more than 30 minutes could compromise your overall health, according to Science.
A new article published in the journal Sleep Declare that certain diurnal nap behaviors are correlated with an increased risk of mortality in adults from average to older. The researchers examined the diagrams of 86,565 participants, between 43 and 79 years old, who were not a quarter of work in the quarter of work – which said that they operated during the traditional hours of day office.
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For the purposes of this study, activating wrist watches were used to follow when the participants were asleep or awake, and the nap was defined as “sleep between 9 am and 7 pm”, the follow -up period lasted seven days. Variables such as demography, body mass index, smoking, alcohol consumption and the night duration of sleep have also been taken into account.
The researchers referred to the national registers for mortality data and discovered that Six percent of the participants died over an 11 -year follow -up period. This totaled 5,189 people.
“By assessing the results of the sleep study, we were surprised by the way in which nap is common in adults aged from the middle to more, how much their diurnal sleep habits varied and that during the day, they sleep”, principal author Gao ChenuA postdoctoral researcher at Massachusetts General Hospital in Boston, said in A press release.
Participants timed a median duration of 40 minutes per day. According to the results, “longer naps, greater variability in the duration of daytime naps and higher percentages of naps around noon and early afternoon are associated with higher mortality risks”. Here is how these data points are broken down:
- 34% of naps occurred between 9 a.m. and 11 a.m.
- 10% of naps occurred between 11 a.m. and 1 p.m.
- 14% of naps occurred between 1 p.m. and 3 p.m.
- 19% of naps occurred between 3 p.m. and 5 p.m.
- 22% of naps took place between 5 p.m. and 7 p.m.
“People who slept longer during the day, had irregular sleep habits or slept more around noon and early afternoon were more at risk, even after taking into account the health and lifestyle factors,” noted Gao.
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The authors said that NAP assessments based on activigraphy can find “new opportunities” for early identification of mortality risks and inspire intervention treatments.
“These results highlight the potential importance of considering nap behaviors in the stratification of mortality risks in adults aged from the middle of the whole,” they wrote.
A survey in 2024 The American Academy of Sleep Medicine (AASM) found that almost half of the Americans make afternoon naps “to improve vigilance when they feel asleep during the day”. Cat naps are not harmful in moderation; However, they can become a problem if you are counting on them daily.
“We recommend that adults sleep seven hours or more on a regular basis to make sure they wake up refreshed and ready to take the day to come,” said Indira GurubhagavatulaMD, Sleep Doctor and Aasm spokesperson. “If you feel excessive diurnal sleeping or feelings of irritability, moan or even memory difficulties, it may be time to speak with your health professional of your sleep.”