午睡時間過長可能對你的健康有害

午睡時間過長可能對你的健康有害

With everything going on right now in the world, your job, your family — and really just life — is it any wonder you're exhausted? If you find some time between meetings or after lunch, it may be tempting to take a nice, long nap.

現(xiàn)在世界上發(fā)生的一切，你的工作，你的家庭——實際上只是生活——讓你感到疲憊，有什么好奇怪的嗎?如果你在會議間隙或午餐后找到一些時間，你可能會很想好好睡上一覺。

Don't do it, say the authors of a new study presented at the European Society of Cardiology Congress in late August.

8月下旬在歐洲心臟病學(xué)會大會上發(fā)表的一項新研究的作者說，不要這樣做。

Research has found naps might help lower blood pressure. Justin Paget / Getty Images

"Daytime napping is common all over the world and is generally considered a healthy habit," said study author Dr. Zhe Pan of Guangzhou Medical University, China, in a news release. "A common view is that napping improves performance and counteracts the negative consequences of 'sleep debt'. Our study challenges these widely held opinions."

中國廣州醫(yī)科大學(xué)的潘喆博士在一次新聞發(fā)布會上說:“白天午睡在世界各地都很常見，被普遍認為是一種健康習(xí)慣。”“人們普遍認為，午睡可以提高工作效率，抵消‘睡眠債’帶來的負面影響。我們的研究挑戰(zhàn)了這些普遍持有的觀點。”

Pan and his team analyzed existing research to look at the relationship between napping and the risk of death, including specifically cardiovascular disease.They analyzed 20 studies involving at total of 313,651 people. In that research, 39% of participants said they took naps.

潘和他的團隊分析了現(xiàn)有的研究，以研究午睡和死亡風(fēng)險之間的關(guān)系，特別是心血管疾病。他們分析了涉及313,651人的20項研究。在這項研究中，39%的參與者說他們午睡過。

"In our study, long naps (more than 60 minutes) were associated with a 30% greater risk of all-cause death and 34% higher likelihood of cardiovascular disease compared to no napping," Pan told Treehugger. "When night-time sleep was taken into account, long naps were linked with an elevated risk of death only in those who slept more than six hours per night."

“在我們的研究中，與不午睡相比，午睡時間過長(超過60分鐘)導(dǎo)致全因死亡的風(fēng)險增加30%，患心血管疾病的風(fēng)險增加34%，”潘告訴Treehugger。“如果把夜間睡眠也考慮在內(nèi)，只有那些每晚睡眠時間超過6小時的人，午睡時間過長才會增加死亡風(fēng)險。”

The researchers found that short naps of less than an hour did not appear to put the nappers at risk of developing cardiovascular disease.

研究人員發(fā)現(xiàn)，少于一小時的短時間睡眠似乎不會增加睡眠者患心血管疾病的風(fēng)險。

To Nap or Not to Nap

到底要不要午睡

There has been conflicting research about naps. Some research says napping can offer a variety of benefits from memory boosts to alertness. It can make up for sleep loss, of course, but it may also lower blood pressure. A study published in the Journal of Applied Physiology found that napping is associated with a 37% reduction in coronary mortality. Researchers aren't sure if the benefit is due to actually napping, being in a reclined position, or having the expectation of a nap.

關(guān)于午睡的研究一直存在矛盾。一些研究表明，午睡可以通過提高記憶力和警覺性帶來多種好處。當(dāng)然，它可以彌補睡眠損失，但也可能降低血壓。發(fā)表在《應(yīng)用生理學(xué)雜志》上的一項研究發(fā)現(xiàn)，午睡可以降低37%的冠狀動脈死亡率。研究人員不確定這種好處是由于打盹，還是靠在椅背上，還是由于午睡。

Other research suggests that if you nap during the day, it's more difficult to fall asleep at night. That's why sleep experts often suggest a quick 15-20 minute snooze if you are going to rest during the day.

其他研究表明，如果你在白天午睡，晚上入睡會更困難。這就是為什么睡眠專家經(jīng)常建議，如果你想在白天休息，午睡15-20分鐘就可以。

Pan's team found a connection between napping, night-time sleep, and potential harmful side effects.

潘教授的研究小組發(fā)現(xiàn)了午睡、夜間睡眠和潛在的有害副作用之間的聯(lián)系。

"We found that night sleep duration may be a potential confounder in the relationship between nap and all-cause mortality. Long sleep duration was negatively associated with frequency of napping and napping predicted shorter nocturnal sleep duration and poorer sleep quality that night," Pan told Treehugger. "Participants who took a long nap (more than 60 minutes/day) and had more than 6 hours of night sleep were associated with a significantly higher risk of all-cause mortality."

“我們發(fā)現(xiàn)，夜間睡眠時間可能是午睡和全因死亡率之間關(guān)系的一個潛在混雜因素。長時間的睡眠與打盹的頻率呈負相關(guān)，而打盹預(yù)示著夜間睡眠時間的縮短和晚上的睡眠質(zhì)量較差，”潘告訴Treehugger。“午睡時間長(每天超過60分鐘)和夜間睡眠超過6小時的參與者全因死亡的風(fēng)險明顯更高。”

The researchers found that naps of any duration were linked with a 19% elevated risk of death. Women had a 22% greater likelihood of death with napping compared to no napping. In older participants, the risk increased by 17% when they took naps.

研究人員發(fā)現(xiàn)，任何時間的午睡都與死亡風(fēng)險增加19%有關(guān)。與不睡的女性相比，睡午覺的女性死亡的可能性高出22%。在年齡較大的參與者中，午睡的風(fēng)險增加了17%。

It's still unclear why napping affects the body, Pan says.

目前還不清楚為什么午睡會影響身體，潘說。

"There are several mechanisms behind the association between napping and all-cause mortality and cardiovascular disease. Long nap duration was considered negatively associated with physical indicators like higher depression rate, older age, less physical activity, and poor mental health status, which all were important predictors of all-cause mortality," he says. "Also, levels of inflammatory marks, such as C-reactive protein and interleukin-17 have been reported to increase in subjects who took long naps."

“在小憩與全因死亡率和心血管疾病之間的關(guān)聯(lián)背后有幾個機制。長時間的午睡被認為與身體指標呈負相關(guān)，如高抑郁率、年齡變大、體力活動減少和心理健康狀況不佳，這些都是全因死亡的重要預(yù)測因素，”他說。“此外，炎癥標記的水平，如c反應(yīng)蛋白和白介素-17，已經(jīng)被報道在長時間午睡的受試者中增加。”

If all this talk of napping makes you want to hit your pillow, be sure you set an alarm.

如果說了這么多，讓你想睡覺，那就設(shè)個鬧鐘吧。

"If you want to take a siesta, our study indicates it's safest to keep it under an hour," Pan says. "For those of us not in the habit of a daytime slumber, there is no convincing evidence to start."

潘說:“如果你想午睡，我們的研究表明，午睡時間控制在一小時以內(nèi)是最安全的。對于我們這些沒有白天睡覺習(xí)慣的人來說，沒有令人信服的證據(jù)可以證明這一點。”