Taking a lunch break of more than half an hour increases the risk of obesity by 40%! Study reveals that sleeping like this increases work efficiency by 2 times
Is taking a long nap bad for your weight? Study: Sleeping for more than half an hour increases the risk of obesity by 40%
Previous research has shown that a moderate nap can help activate the brain for thinking. For office workers, it can not only boost their spirits, but also avoid problems such as lack of concentration or decreased work efficiency during afternoon work. However, a recent article published in “Obesity” pointed out that people who take naps for too long may have a higher BMI than those who do not take naps, and are also at a higher risk of suffering from “Metabolic Syndrome” (MetS).
A team from the University of Muxia in Spain recruited 3,275 adults from the Muxia region for analysis. Among them, 35% of the subjects took frequent naps, 16% took long naps, and 20% took short naps. The research team measured the subjects’ height, waist and hip circumference, fasting blood sugar, insulin and blood pressure (systolic and diastolic blood pressure), and conducted questionnaire surveys to understand the differences in their physiological status, lifestyle and napping behavior.
The study further divided the subjects into three groups: those who took long naps (sleeping for 30 minutes or more), those who took short naps (less than 30 minutes), and those who did not take naps. The results showed that compared with those who did not take naps, those who took long naps were associated with a higher BMI and a 41% increase in the prevalence of metabolic syndrome; short naps were associated with a lower chance of raising blood pressure, which was lower than those who did not take naps. about 21%.
Metabolic syndrome is a condition that increases the risk of heart disease, stroke and type 2 diabetes. The study found that those who took long naps had higher fasting blood sugar levels, systolic and diastolic blood pressure, and waist circumference, which may indicate a parallel increase in the risk of obesity. Additionally, studies have linked long naps to factors such as eating later, going to bed later, consuming more calories at lunch, and smoking, which may explain the increased risk of obesity and metabolic syndrome.
Why is taking a long nap bad for your body? Experts reveal “4 major potential possibilities”
What are the possible mechanisms by which long naps lead to obesity? Barbara Vizmanos, the lead author of the study, explained that one is the confusion of the “cortisol rhythm” in the body. The concentration of cortisol will increase during the day and decrease at night. Long naps may cause the “cortisol awakening response (CAR)” in the body. “, increasing cortisol concentration at night, causing the body’s circadian rhythm to be affected, leading to an increased risk of obesity.
Furthermore, the cortisol awakening response after a nap may help explain why 42% of the subjects in the study felt hungry when they woke up from a nap; elevated cortisol is associated with increased appetite. Previous research has also pointed out that high calorie intake at lunch will cause a positive correlation between an increase in BMI and a 5% longer nap time. That is, excessive satiety can cause post-meal sleepiness and increase cortisol concentrations.
Vizmanos said lunch meal timing moderated the association between long naps and obesity by about 4 percent. Eating meals later is likely to increase hunger, reduce energy consumption, and change lipid metabolism pathways to reduce lipolysis and increase lipogenesis. It has been reported that delayed nighttime sleep is an important risk factor between long naps and obesity, and longer naps may delay bedtime and are associated with an increased risk of obesity.
Interestingly, the place where you nap (e.g. sofa, armchair, bed) tends to moderate the effect of a long nap on systolic blood pressure. As mentioned previously, sudden changes in body position during naps (which usually occur mostly in bed and less frequently on sofas or armchairs, since the individual is usually seated) may be associated with increased cardiovascular risk.
Is it most beneficial to take a lunch break of no more than half an hour? Not only boosts the spirit but also protects the cardiovascular system
Vizmanos further pointed out that unlike the consequences of long naps, research results show that short naps have cardiovascular protective benefits. While it remains unclear whether shorter naps are associated with less frequent increases in systolic blood pressure, previous research suggests that reduced release of transmitters from the sympathetic nervous system, such as catecholamines, may be responsible for the beneficial effects of naps.
Vizmanos, a short nap mainly consists of the first and second stages of sleep. According to research, transitioning to stage one sleep can quickly lower blood pressure, and transition into stage two sleep about 20 minutes later. The two major stages of sleep patterns have been proven to play an important role in restorative functions. They not only help limit sleep inertia, but also increase reaction time, improve memory and work efficiency by 1-2 times.
In contrast to a short nap, during a long nap, the individual may enter a deeper stage of sleep, and forced arousal may result in waking up feeling unwell or even more sleepy than not taking a nap at all. Therefore, Vizmanos recommends that if you want to boost your energy while working and avoid cardiovascular and obesity risks, nap time should be limited to less than 30 minutes, which has higher overall benefits for your health.
Source:
Lifestyle mediators of associations among siestas, obesity, and metabolic health
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