HEALTHY LIVING


Pros and Cons of Napping It can reduce stress and make you more alert, but


sleeping too long could be harmful. ::


BY CHRIS ILIADES, M.D. A


bout one-third of adults take regular naps. However, research on their health benefi ts is


confl icting. Some studies have suggested they


pose a health risk. Others say the benefi t of an afternoon siesta depends on when, why, and, especially, how long you nap. “Benefi ts of napping may include


relaxation and stress reduction, along with lower blood pressure, blood sugar, and cholesterol,” says John P. Higgins, M.D., professor of cardiovascular medicine with McGovern Medical School at UTHealth Houston and director of exercise physiology at Memorial Hermann Rockets Sports Medicine Institute. “All of these may contribute to


a reduced risk for heart disease. Napping may also benefi t mental health with improved mood, memory, alertness, and performance,” Higgins says. “Improved mood and energy may


lead to more exercise and other health habits, also good for heart health.” Several recent studies have come


to similar conclusions — napping less than 30 minutes per day


reduces your risk for cardiovascular


disease (heart attacks and strokes), but sleeping more may increase that risk.


According to the American Heart Association, a recent study of nearly 3,500 people who were followed for fi ve years found that the people who napped once or twice per week were nearly 50% less likely to have a heart attack or stroke.


On the other hand, a review of 11


studies found that people who nap for an hour or more every day had almost twice the risk of cardiovascular disease. A 2023 study of more than 3,000


people published in the journal Obesity found that adults who napped more than 30 minutes per day were at higher risk for high blood pressure, obesity, and other heart- related conditions. People who napped less than 30


minutes had a reduced risk for these conditions. The most recent evidence,


presented at the April 2023 meeting of the European Society of Cardiology, is a study that followed over 20,000 Spanish adults for about 14 years. Those who napped more than 30


minutes per day were twice as likely to develop an irregular heartbeat


called atrial fi brillation.


Those who napped between 15 to 30 minutes had about a 40% to 50% lower risk of atrial fi brillation.


“Excess napping of more than 30 minutes per day is associated with increased cardiovascular risk factors and unhealthy habits,” says Higgins. “Longer naps are associated with


increased blood pressure, which is associated with increased atrial fi brillation. Also, longer naps are associated with reduced sleep at night, which in turn increases all cardiovascular risk factors, including hypertension, high cholesterol, and diabetes — all of which may increase risk of infl ammation and atrial fi brillation.”


WHY 30 MINUTES? All these recent studies are fi nding that sleeping more than 30 minutes is associated with poor cardiovascular health, but they don’t tell us why. One explanation is that sleeping


during the day leads to poor sleep at night and weight gain, which leads to cardiovascular disease. It may be that some people nap


more because they already have a condition that causes daytime sleepiness. Anything that interferes with your sleep at night could make


SEPTEMBER 2023 | NEWSMAX MAXLIFE 79


URBAZON©ISTOCK


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