However, a new study suggests that long daytime naps may not be good for your health. Researchers found that taking long naps is associated with an increased risk for a combination of health problems that are known as metabolic syndrome, which indicates the risk of heart disease and diabetes. Metabolic syndrome includes conditions such as high blood sugar level, high cholesterol, high blood pressure and excess fat around the waist.  

The experiment conducted by researchers at the University of Tokyo in Japan evaluated data from 21 observational studies, which involved 307,237 Asian and Western participants. The subjects were asked to answer yes/no questions about problems with sleepiness during the day, and their daytime nap habits.

The answers were then combined with the participants’ history of metabolic syndrome, type 2 diabetes and obesity. The results appear with three conclusions assessing their daytime sleepiness:

Type 2 diabetes

Based on the results as presented at the Annual Meeting of the European Association for the Study of Diabetes in September last year, type 2 diabetes risk increases 46 percent if they take naps for longer than one hour and 56 percent increased if they are excessively tired during the day.

(Read also: 15-minute nap can make difference, expert says)

Metabolic syndrome

The presentation of American College of Cardiology’s 65th Annual Scientific Session showed that taking long naps was associated with an increased risk for metabolic syndrome.

Naps for less than 40 minutes did not show any increased risk for metabolic syndrome. However, the risks sharply rose if the participant napped beyond that duration. In fact, there is an around 50 percent increase in the risk for metabolic syndrome in those that nap for 90 minutes. Interestingly, there was a slight decrease when naps were less than 30 minutes.

Heart disease

Additionally, those who are nap for more than an hour increase their risk of heart disease by 82 percent and 72 percent for heart diseases that lead to death. 

However, there is a need for further research that aims to identify the potential to reduce heart attack risk in which daytime sleepiness and metabolic syndrome can influence each other.

“Sleep is an important component of our healthy lifestyle, as well as diet and exercise,” said Yamada, a diabetologist at the University of Tokyo. Some people might experience the benefit of napping during the day, but there is still no significant evidence about how the mechanism works. 

If you want to know the best way to take a nap, follow these do’s and don’ts below:

(Read also: Singapore among cities in the world with least hours of sleep)

Do’s:

- Plan your nap-time. Make it consistent daily. 

- Nap after lunch-time. Choose the perfect time to take a nap, mid-afternoon, for instance. Usually at this time, alertness is lower and it does not interfere with one’s nighttime sleep schedule. 

- Take naps when you feel you haven’t got enough sleep the night before.

- Nap for less than 30 minutes or so to avoid feeling groggy afterward.

- Turn off the light; napping in the dark is better as it helps produce melatonin, the sleep hormone.

- Find a quiet and comfortable place to take naps. The sleep environment influences a person’s ability to fall asleep.

Don'ts:

- If you sleep too early in the day, your body might not be ready yet for more sleep. You will also find it difficult to fall asleep at your regular bedtime if you take a nap early in the evening.

- Drink alcohol and caffeine before taking a nap. It will make you feel tired afterward.

- Sleep too long, i.e. for more than 30 minutes.

- Sleep in a room with bright light.

- Sleep in a room with the temperature too cold or too hot. (kes)

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