對(duì)于經(jīng)常睡午覺(jué)，并且每次午覺(jué)都超長(zhǎng)的朋友們來(lái)說(shuō)，以下文章你們一定不能夠錯(cuò)過(guò)?？茖W(xué)家們已經(jīng)通過(guò)研究證明了每天睡午覺(jué)超過(guò)30分鐘對(duì)健康的危害很大——可能會(huì)引起一系列代謝綜合征，高血壓、高膽固醇血癥、腰腹肥胖以及血糖過(guò)高等。

這是科學(xué)家們?cè)诿绹?guó)心臟病學(xué)會(huì)(ACC)的第65屆年會(huì)上分享的研究成果。

2015年，日本東京大學(xué)的科學(xué)家Yamada及其團(tuán)隊(duì)研究發(fā)現(xiàn)，經(jīng)常睡午覺(jué)超過(guò)60分鐘會(huì)使得心血管疾病風(fēng)險(xiǎn)增加82%，而死亡風(fēng)險(xiǎn)增加27%。但是如果午睡時(shí)間短于30分鐘，這些疾病風(fēng)險(xiǎn)卻會(huì)相應(yīng)的降低。

Yamada科學(xué)家又進(jìn)一步綜合分析了21個(gè)設(shè)計(jì)三十多萬(wàn)人的針對(duì)亞洲人的關(guān)于午睡與健康的研究，發(fā)現(xiàn)只要午睡時(shí)間超過(guò)40分鐘，得糖尿病、肥胖等代謝綜合征的風(fēng)險(xiǎn)就會(huì)陡然加大。

而且午覺(jué)要是超過(guò)90分鐘，你還容易疲勞一整天。

盡管傳統(tǒng)的觀念都認(rèn)為中午小憩是有利于健康的，但是科學(xué)家卻坦言，他們目前還不知道這個(gè)益處有多大。反而是午覺(jué)睡太長(zhǎng)的危害被證實(shí)了。

為什么睡午覺(jué)會(huì)加大心血管疾病的風(fēng)險(xiǎn)

科學(xué)家們推測(cè)可能的原因是因?yàn)槲缬X(jué)會(huì)增加血壓的波動(dòng)次數(shù)。人在夜間進(jìn)入睡眠狀態(tài)是心跳速率和血壓會(huì)降低，早上會(huì)升高，血液動(dòng)力學(xué)有最大改變，從睡眠的基點(diǎn)狀態(tài)變成睡醒的高點(diǎn)狀態(tài)。也就是說(shuō)從睡→醒，會(huì)有密集的心腦血管活動(dòng)。如果是白天再加一次午睡，又多一次血壓動(dòng)力學(xué)的波動(dòng)。這樣日復(fù)一日的“高高低低”狀態(tài)變奏，更可能促使心血管和腦血管的風(fēng)險(xiǎn)大大增加。

趴著睡更危險(xiǎn)

對(duì)于很多上班族來(lái)說(shuō)，由于場(chǎng)地有限，中午只能趴著睡，然而醫(yī)生提醒長(zhǎng)期趴著睡可能導(dǎo)致視力受損、臉部變形、若長(zhǎng)期趴睡姿勢(shì)不當(dāng)，可能壓迫手部神經(jīng)，經(jīng)年累月下來(lái)，可能造成永久傷害。

什么才是優(yōu)質(zhì)的睡眠

對(duì)于大多數(shù)人來(lái)說(shuō)，每天晚上睡足7-9個(gè)小時(shí)就算是充足睡眠了。但是，考慮睡眠質(zhì)量也很重要，判斷睡眠質(zhì)量如何可以參考以下標(biāo)準(zhǔn)：

1.入睡快，上床后5——15分鐘進(jìn)入睡眠狀態(tài)

2.睡眠深，睡中呼吸均勻，無(wú)鼾聲，不易驚醒

3.睡眠中夢(mèng)少，無(wú)夢(mèng)中驚醒現(xiàn)象，很少起夜

4.起床快，早晨起來(lái)身體輕盈，精神好

5.白天頭腦清晰，工作效率高，不困倦

而對(duì)于睡眠質(zhì)量不佳，白天沒(méi)精神的朋友，可以通過(guò)以下方式進(jìn)行調(diào)整：

1.戒掉晚睡強(qiáng)迫癥

盡量早睡，不熬夜，睡覺(jué)前不看手機(jī)、IPAD等電子設(shè)備。在我們體內(nèi)有這樣一個(gè)系統(tǒng)，它通過(guò)明暗來(lái)控制某種與睡眠有關(guān)的激素等級(jí)，這個(gè)激素叫褪黑素。褪黑素在我們處于黑暗中時(shí)開始分泌。睡前看電子設(shè)備？不好意思，你的褪黑素水平就會(huì)受到影響，你的睡眠乃至健康、體重都會(huì)受影響。因?yàn)橛捎陔娨暋㈦娔X和平板屏幕主要是運(yùn)用藍(lán)白光（太陽(yáng)光中就含有較多的藍(lán)光），在不同波長(zhǎng)的光線中，藍(lán)色光對(duì)我們的日周期以及情緒影響最大，進(jìn)而對(duì)我們的睡眠影響最大。

2.積極鍛煉身體

運(yùn)動(dòng)對(duì)你的好處是非常多的，但對(duì)于本文所提及的話題而言，最明顯的好處就是運(yùn)動(dòng)可以讓你白天精力充沛，而晚上睡眠質(zhì)量更好。

內(nèi)容來(lái)源：Study: Your Power Naps Could Be Killing You

Because siestas may be seriously bad for your health.

A worrying study has warned that napping for longer than 40 minutes can increase the risk of Type-2 diabetes and cardiovascular diseases.

The power nap has long been recognized as a way to recharge your batteries while at work and many people rely on a little siesta to get through long working days.

Studies, such as one from the University of Paris Descartes-Sorbonne, published in the Journal of Clinical Endocrinology and Metabolism, have generally backed napping, with scientists suggesting that a short sleep can help the immune system and bolster the brain’s ability to function.

But new research presented by expert Dr. Tomohide Yamada to the American College of Cardiology’s annual scientific session has suggested that going overboard on the naps could actually be really bad for you.

RELATED: Recharge App Will Help You Squeeze In A Luxury Power Nap

Yamada looked at data from 21 studies on over 300,000 people across the world and discovered that napping for longer than 40 minutes during the day greatly increased the risk of developing metabolic syndrome — which includes conditions such as excess fat, high blood sugar, high blood pressure and cholesterol.

The margin for error seems to be quite tight as naps of under 30 minutes didn’t present any heath problems and in fact seemed slightly less likely to develop them, but anything longer started to increase the risk of serious issues.

The National Sleep Foundation currently recommends naps of between 20 and 30 minutes, but Yamada insists there needs to be more research before stating that naps of under 30 minutes are actively good for your health.

People who napped for longer than 90 minutes had an increased risk of metabolic syndrome of around 50% and were clearly damaging their health, according to this study. Those who napped for long periods also often reported feeling sleepier through the day, rather than more alert and rested.

Yamada, who is a diabetes specialist at the University of Tokyo, said, as quoted by the Daily Mail: “Taking naps is widely prevalent around the world, so clarifying the relationship between naps and metabolic disease might offer a new strategy of treatment, especially as metabolic disease has been increasing steadily all over the world.”

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