Introduction:In recent years, more and more people have started the habit of maintaining health, among which taking a nap is the simplest and most convenient for most people. But Li, who is in his fifties, found that every time he wakes up after sleeping, he feels tired and sleepy, lacks energy, and sometimes has back pain and soreness

Introduction:

In recent years, more and more people have started the habit of maintaining health, among which taking a nap is the simplest and most convenient for most people. But Li, who is in his fifties, found that every time he wakes up after sleeping, he feels tired and sleepy, lacks energy, and sometimes has back pain and soreness.

After he finished speaking to his son, he took him to the hospital for examination. The doctor said:You are tired and sleepy after taking a nap, mainly because the nap time is too long. You should sleep for about half an hour each timeIf the duration of each nap is too long, it can also have a negative impact After listening, Lao Li suddenly realized.

In daily life, people always believe that the longer the nap time, the better, it can replenish energy. In fact, it is not the case. A long nap will lead to deep sleep, which will disturb the Circadian clock of the human body and lead to poor sleep at night. It will affect the quality of sleep, affect the human immune system, and increase the risk of illness.

Why do Chinese people often take naps, while foreigners rarely take naps?

1. Cultural factors, Chinese people pay more attention to maintenance. Taking a nap in the afternoon and taking a big nap in the evening can help maintain physical and mental pleasure and good health. However, foreigners do not have this culture and even feel that taking a nap can waste time. It is a manifestation of not taking work seriously and lacking passion for life.

2. Dietary factors: Our diet mainly consists of carbohydrates such as rice and noodles. When we consume too many carbohydrates, they provide too much energy and cause excessive insulin secretion in the body, resulting in drowsiness. Most foreigners, on the other hand, feed on meat protein and do not cause excessive insulin secretion, thus avoiding drowsiness.

So what is the difference between taking a long nap and not taking a nap?

1. Different mental states

For those who do not take naps, they may feel that their energy is good and unnecessary, but after working all day, both their brain and eyes are very tired, and they need to rest. Otherwise, it is easy to have a poor mental state, which affects work efficiency. In fact, as long as you sleep for 10 minutes and enter a deep sleep state, your mental state will quickly ease.

2The brain responds differently

Generally speaking, taking a nap can alleviate fatigue, improve our reflexes, and enhance our memory. Taking a proper nap can prevent brain aging and prevent dementia in the elderly.

So, if you take a break of ten to twenty minutes at noon, it not only relaxes your eyes but also restores your energy.

Most Chinese people have the habit of taking a nap, and working people may take a nap for about half an hour during the nap time; Housewives or elderly people at home may sleep for 1-2 hours,What is the impact of different nap times?

Nap is generally divided into three stages, and the most suitable stage for nap is light sleep. If you wake up during light sleep,The brain becomes clearer, the energy and energy are more abundant, and work is twice the result with half the effort.

After a morning of work, people are physically and mentally exhausted, losing a lot of physical and mental energy. A brief nap can help us alleviate fatigue, eliminate stress, increase our energy and energy, and make afternoon work more efficient.

The benefits of taking a proper nap:

1. Improve attention and vitality: Taking a nap can alleviate fatigue, enhance vitality, and make you more focused and efficient at work or study in the afternoon.

1. Improving memory and learning ability: Taking a nap can consolidate and strengthen memory, helping to learn and remember new knowledge. A brief nap can improve the brain's information processing ability.
2. Improving emotional and mental health: Taking a nap can alleviate fatigue and stress, alleviate anxiety and depression, and improve mental health.
3. Enhance physical health: Taking a proper nap can enhance the body's immune system. Enhance physical fitness.
4. Enhancing creativity and creativity: Taking a nap can stimulate creativity and creativity, promote the emergence of inspiration, and help solve problems and innovate thinking.

In recent years, many studies have found that the length of nap time is inversely proportional to the length of lifespan. That is to sayThe longer the nap time, the greater the impact on lifespan.

According to relevant reports:Long naps increase the risk of death and cardiovascular disease.Therefore, the nap time should not be too long and should be controlled appropriately.Moderate sleep can alleviate stress and eliminate fatigue. Long periods of time can only backfire.

The harm of taking a long nap:

1. Sleep inertia:Long naps may lead to sleep inertia, making you feel more tired and drowsy. When you wake up, you may feel confused and dizzy, affecting your attention and work efficiency.

2Long naps may affect the quality of sleep and the time it takes to fall asleep at night. If you sleep too much during the day, it may lead to inability to fall asleep or shallow sleep at night, affecting the overall Sleep cycle.

People usually sleep deeply at night. If they sleep too much in the daytime, they cannot sleep at night, thus affecting the normal progress of the human Circadian clock. Sleeplessness at night can affect our physical condition, reduce physical fitness, and lead to various diseases.

3. Changes in mental state:Long naps may cause discomfort such as confusion, depression, or headaches after waking up. This may be related to disrupting the normal sleep wakefulness rhythm. The longer I sleep, the more I feel sleepy and drowsy. I feel drowsy and lacking in energy, and I am not in a good mood for afternoon work.

4. Increase the risk of chronic diseases:Some studies have shown that long naps are associated with an increased risk of chronic diseases (such as cardiovascular disease, diabetes, etc.). This may be due to prolonged naps leading to metabolic disorders in the body. The University of Hong Kong has made an analysis that the probability of getting diabetes will greatly increase for people who will take a nap for more than an hour every day.

To achieve high sleep quality, taking a nap requires attention to these three aspects

1. Don't sleep on the table

Ordinary students or office workers cannot lie in bed at noon and can sleep on their desks.Frequent sleeping like this can lead to cervical spondylosis and affect visionRelaxed facial muscles and localized arm injuries. In severe cases, it can compress the intestines and stomach, causing difficulty in peristalsis,This can lead to indigestion and gastritis.

Most students can buy a U-shaped pillow to sleep on while lying on the table, and bringing it with them can help us quickly enter a comfortable sleep. Office workers can buy a small folding bed, which is always more comfortable during nap than lying on the table.

2

Starting a nap immediately after lunch not only affects our digestive function, but also affects the quality of our sleep.

And don't exercise vigorously after waking up from a napAt this point, the body has not yet returned to its optimal state, and the supply of heart and brain is insufficient, which can lead to dizziness and chest tightness. It is recommended to sit for 3-5 minutes and simply move your limbs slowly.

3. Don't sleep with your head facing the air conditioner

When sleeping, the body's resistance is the worst,Frequent sleeping with the air conditioner can easily cause colds.

This type of population is not suitable for nap:

1. Insomniacs are not suitable for nap

The sleep quality of people with insomnia is poor enough. If they take a nap during the day, it will further affect their sleep at night and affect human health.

Elderly people over 65 years old and people with high obesity index take a nap at noon, which will increase the attack of cardio cerebral Vascular disease

2

People with low blood pressure may experience difficulty breathing during a nap. You should take a nap when your blood pressure is stable, preferably with someone to take care of. Just in case.

3. People with problems with their blood circulation system

These people may experience dizziness and nausea during their nap.

Summary:

Overall, there are many things to pay attention to when taking a nap. For the sake of everyone's health, I hope everyone can strictly formulate a suitable nap plan!

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