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Mr. Li is 55 years old, and on his birthday, a friend sent a WeChat message,The content is that people over the age of 55 must pay attention to the correct "posture" of their nap, otherwise they will have big trouble and may even develop diseases.

Uncle Li is skeptical and believes that there is nothing to pay attention to during a nap.

Actually, according to the doctor's reminder, after the age of 55, the physical condition changes compared to before. When taking a nap, remember to pay attention to these "three don'ts".

After the age of 55, taking a nap may have a certain impact on lifespan. So friends who want to gain health must pay attention to these "three don'ts". For friends under the age of 55, it is also important to pay attention to these "three don'ts".

Before understanding the "three don'ts" of nap, let's first understand a concept: sleep rhythm.

This refers to the natural experience of different sleep states and energy levels during different time periods.

It is controlled by the Circadian clock inside the human body,The Circadian clock is an internal time regulation system that can regulate the human body's cycle from sleep to wakefulness.

What is the sleep rhythm

Sleep rhythm is mainly determined by two factors: sleep pressure and Circadian clock.

Sleep stress refers to the accumulation of sleep stress in the human body as the amount of waking time increases, which is the demand for sleep.

This pressure will gradually increase, making people feel sleepy and want to fall asleep.Sleep stress peaks at night, prompting people to enter deep sleep.

The Circadian clock is the internal physiological clock of the human body, which controls the physiological rhythm of the human body by regulating body temperature, hormone secretion and neural activities.

The most important one is the Pineal gland located in the pituitary gland,It secretes melatonin to regulate the body's sleep wakefulness state.

The Circadian clock is affected by sunlight and darkness, thus adjusting the sleep wake cycle of the human body.

According to the rhythm of sleep,The human body usually has a main sleep period, which is nighttime sleep, while the waking time during the day is longer.

This is in line with the human body's natural Circadian clock and most people's living habits.

Understanding and following one's own sleep rhythm can help adjust sleep time, improve sleep quality and effectiveness.

As a small sleep period during the day, nap may be optional for young people.

Because young people are full of energy, even without taking a nap in the afternoon, they are still full of energy.

But for the elderly, it's different,Taking a nap for a certain time is a necessary means to regulate the Circadian clock.

Although taking a nap is good, don't be too greedy

Although taking a nap is a great way to nourish the mind, remember not to take too long a nap.

Long naps may make it difficult to fall asleep at night, affecting the quality of sleep at night.It is recommended to control the nap time between thirty minutes and one hour.

There is a reason to avoid prolonged naps, as prolonged naps may have some negative effects on the body.

A long nap will disrupt the normal Sleep cycle, making it difficult to fall asleep at night, leading to insomnia.

This is because prolonged naps can reduce the sleep demand at night, resulting in a decrease in the quality of sleep at night.

Sleeping too long can lead to a shorter time to sleep at night, making it difficult to fall asleep at night.Sleep requires a certain amount of time to digest and eliminate, and if the quality of sleep is poor at night, it may lead to insufficient sleep and fatigue, thereby disrupting the normal sleep rhythm.

The Circadian clock inside the human body will adjust the time of sleep and waking according to the changes of day and night.

The normal nap time should be between 2 pm and 4 pm, which happens to be the period of low body temperature and energy.

Taking a long nap may lead to a rebound in body temperature and energy, making people feel tired and lazy, affecting work and learning efficiency.

Long naps can cause the body and brain to be in a resting state in the afternoon.

Once you wake up, you may feel tired and sluggish, which affects your ability to work, study, and socialize at night. Due to sleeping too long, it is possible to wake up and have to eat.

But it should be noted that after a nap, gastrointestinal peristalsis slows down and digestive function decreases.

After dinner, due to slow gastrointestinal peristalsis, it is likely to cause problems such as bloating, indigestion, and acid reflux.

The study found that too long a nap was positively related to the risk of chronic diseases such as cardiovascular disease and diabetes.

This is because when a person is in a sleep state, their blood pressure will naturally decrease.

But taking a long nap can cause interference with this normal blood pressure dropContinuously increasing blood pressure makes patients more prone to developing hypertension.

In addition, insufficient or poor sleep quality can also affect the normal regulation of blood sugar.

Insufficient sleep can lead to a decrease in insulin sensitivity, making blood sugar control more difficult.Long term blood glucose instability is an important risk factor for diabetes.

Don't go to sleep after dinner

Going to bed after eating is not a very healthy choice, as the digestive system is still working after just finishing the food.

If you enter sleep mode at this time, the body's metabolic rate will slow down, and the digestive system will also slow down.

This can affect the digestion process of food, leading to digestive problems such as acid reflux and bloating in the human body.

Secondly, when the body enters the sleep state, the brain and body will experience a series of Sleep cycle.

If you go to bed immediately after lunch, you will feel serious discomfort in your stomach.

This leads to a decrease in sleep quality and the occurrence of waking up immediately after falling asleep, making it difficult to obtain sufficient rest.

The last point is that after lunch, the body will break down food to provide energy, and blood sugar levels will rise.If you go to bed immediately after lunch, your energy needs will decrease, and your blood sugar levels may fluctuate, causing you to wake up feeling tired and listless.

Don't take a long nap, improve the quality of your nap

A proper nap can help the body recover from fatigue and relieve stress on the body and brain,Thus improving attention and concentration.

For students, a full nap can improve their learning ability, thereby making them more focused during afternoon classes.

Taking a nap can restore physical strength and energy, and enhance the body's energy and vitality.

Improving memory and learning abilities is reflected in the fact that taking a nap can promote the formation and consolidation of memory, strengthen neural connections in the brain, and enhance memory storage and retrieval abilities.

Thus improving learning ability, alleviating anxiety and stress, and improving mental health.

Napping has a positive impact on the immune systemIt can improve the body's immune system and reduce the risk of colds and other diseases.

And another study on over 20000 adults found:Taking a nap three times a week can reduce the risk of heart attack.

And if we want to get a high-quality nap, we can try these methods.

1. Create a comfortable sleeping environment

You can choose a quiet and comfortable room or corner to take a nap. Ensure there is no noise interference and use earplugs or white noise machines to block out external sound.

And it is necessary to ensure that the environment provides sufficient shading to darken the room,Because this is beneficial for sleep, curtains or blackout curtains can also be used to block sunlight.

It is also important to adjust the room temperature, and be careful not to overheat or overcool the sleeping room.Generally speaking, cooler environments are more conducive to falling asleep.

Prepare a comfortable mattress and pillow for yourself, ensuring a comfortable sleeping posture without causing discomfort to the body.

2. Reasonable control of sleep time and duration

Try to take a nap one to three hours after lunch, between 12:00 and 3:00, to avoid going to bed too late or too early.

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3. To achieve high-quality naps, one also needs to develop a habit of taking naps

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But remember:.

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epilogue

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Taking a nap can also alleviate fatigue and stress, improve mood and emotional state..

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