午睡时间过长可能对你的健康有害

午睡时间过长可能对你的健康有害

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.

现在世界上发生的一切，你的工作，你的家庭——实际上只是生活——让你感到疲惫，有什么好奇怪的吗?如果你在会议间隙或午餐后找到一些时间，你可能会很想好好睡上一觉。

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

8月下旬在欧洲心脏病学会大会上发表的一项新研究的作者说，不要这样做。

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."

中国广州医科大学的潘喆博士在一次新闻发布会上说:“白天午睡在世界各地都很常见，被普遍认为是一种健康习惯。”“人们普遍认为，午睡可以提高工作效率，抵消‘睡眠债’带来的负面影响。我们的研究挑战了这些普遍持有的观点。”

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.

潘和他的团队分析了现有的研究，以研究午睡和死亡风险之间的关系，特别是心血管疾病。他们分析了涉及313,651人的20项研究。在这项研究中，39%的参与者说他们午睡过。

"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."

“在我们的研究中，与不午睡相比，午睡时间过长(超过60分钟)导致全因死亡的风险增加30%，患心血管疾病的风险增加34%，”潘告诉Treehugger。“如果把夜间睡眠也考虑在内，只有那些每晚睡眠时间超过6小时的人，午睡时间过长才会增加死亡风险。”

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

研究人员发现，少于一小时的短时间睡眠似乎不会增加睡眠者患心血管疾病的风险。

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.

关于午睡的研究一直存在矛盾。一些研究表明，午睡可以通过提高记忆力和警觉性带来多种好处。当然，它可以弥补睡眠损失，但也可能降低血压。发表在《应用生理学杂志》上的一项研究发现，午睡可以降低37%的冠状动脉死亡率。研究人员不确定这种好处是由于打盹，还是靠在椅背上，还是由于午睡。

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，晚上入睡会更困难。这就是为什么睡眠专家经常建议，如果你想在白天休息，午睡15-20分钟就可以。

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

潘教授的研究小组发现了午睡、夜间睡眠和潜在的有害副作用之间的联系。

"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."

“我们发现，夜间睡眠时间可能是午睡和全因死亡率之间关系的一个潜在混杂因素。长时间的睡眠与打盹的频率呈负相关，而打盹预示着夜间睡眠时间的缩短和晚上的睡眠质量较差，”潘告诉Treehugger。“午睡时间长(每天超过60分钟)和夜间睡眠超过6小时的参与者全因死亡的风险明显更高。”

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.

研究人员发现，任何时间的午睡都与死亡风险增加19%有关。与不睡的女性相比，睡午觉的女性死亡的可能性高出22%。在年龄较大的参与者中，午睡的风险增加了17%。

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

目前还不清楚为什么午睡会影响身体，潘说。

"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."

“在小憩与全因死亡率和心血管疾病之间的关联背后有几个机制。长时间的午睡被认为与身体指标呈负相关，如高抑郁率、年龄变大、体力活动减少和心理健康状况不佳，这些都是全因死亡的重要预测因素，”他说。“此外，炎症标记的水平，如c反应蛋白和白介素-17，已经被报道在长时间午睡的受试者中增加。”

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

如果说了这么多，让你想睡觉，那就设个闹钟吧。

"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."

潘说:“如果你想午睡，我们的研究表明，午睡时间控制在一小时以内是最安全的。对于我们这些没有白天睡觉习惯的人来说，没有令人信服的证据可以证明这一点。”