How long is the best time to sleep at noon? Nap
Many people have the habit of taking a nap. The average office worker usually squints on his stomach in front of his desk for a while. The elderly, on the other hand, lie on a reclining chair or in their own bed and sleep uncontrollably. Some people can even take a nap all afternoon. We all know that naps are generally used to help people relieve fatigue, rest their bodies, and strengthen their strength. But many people's nap methods are inaccurate, for example, there is no concept of time. Here is the best time to take a nap for different groups of people.
Why take a siesta? The importance of taking a nap
Campbell, a German researcher, believes that the sleep cycle is controlled by the brain and changes with age; at the same time, he found that lunch breaks are part of the natural sleep cycle. A sleep researcher at the University of Florida said that lunch breaks have gradually evolved as a way for humans to protect themselves. At first, lunch breaks may have been just to avoid the scorching midday sun. Later, it gradually became a habit; at that time, humans lived in warm areas, and outdoor labor was the most basic condition for people to survive. Therefore, lunch breaks became a way for people to avoid being hit by heat waves.
Studies have also shown that siesta is a manifestation of the biological rhythm of normal sleep and wakefulness, and is an essential condition for staying awake. Many people, especially mental workers, will experience that work efficiency will be greatly improved after siesta. Foreign data have proved that in some countries and regions with siesta habits, the incidence of coronary heart disease is much lower than that of countries without siesta, which is related to the fact that siesta can soothe the cardiovascular system and reduce human stress. Therefore, some people compare siesta to the best "health recharge", which is fully reasonable.
How long is the best nap for?
Sleeping for 1-2 hours at noon can relax and rest the brain and various systems of the body, improve the body's immune function, and enhance the body's disease resistance. Although napping is a good means to promote health, it is also necessary to pay attention to science, otherwise it will be counterproductive. Therefore, when taking a nap, pay attention to the following five aspects:
1. Don't eat too greasy things before going to bed, and don't overeat. Because greasy will increase the viscosity of the blood and aggravate coronary artery diseases; if you are too full, it will increase the burden of stomach digestion. Many people are used to going to bed after lunch, when the stomach is just filled with food, a lot of blood flows to the stomach, blood pressure drops, brain oxygen and nutrition drop significantly, and falling asleep immediately will cause insufficient blood supply to the brain.
2. It is best to control the nap time within half an hour, otherwise it will be very uncomfortable to wake up. If the nap time is too long, it will also disrupt the biological clock and affect the regularity of sleeping at night.
3. Although taking a nap is like taking a nap, it must not be too casual. Do not sit or lie on the table to sleep, which will reduce the blood supply to the head, causing dizziness, dizziness, fatigue and other symptoms of cerebral ischemia and hypoxia after waking up. If you use your hands as a pillow, it will compress the eyeballs, which will easily induce eye diseases over time. Lying on the table will compress the chest, affect blood circulation and nerve conduction, and make your arms and hands numb and tingle. The ideal nap position should be to lie down comfortably, lying on your back or side, preferably with your head high and feet low and lying on your right side.
4. No matter how hot the weather is, you should also cover your abdomen with a towel or quilt when taking a nap to prevent the cold air from taking advantage of it.
5. Do not take a nap where there is a wind or trend. Because the function of the body temperature regulation center decreases during sleep, the light ones will be unwell after waking up, and the heavy ones will be affected by cold glass
The best time for office workers to take a nap
Don't go to bed immediately after lunch, which is not conducive to the digestion of food. You can do a small amount of exercise first, walk around, and then take a nap. Secondly, don't take a nap for too long, no more than 1 hour is appropriate. After a long time, you will enter a deep sleep, and you will feel uncomfortable when you wake up. At this time, you can wash your face with cold water and drink some boiled water to dilute the blood viscosity.
In addition, do not choose to take a nap in a ventilated place such as a corridor, especially in the direction of the air conditioner, as it is easy to cause colds, joint pain, muscle pain, especially back muscle pain, and severe facial paralysis.
The best time for the elderly to take a nap
The elderly need to pay attention to more places to take a nap. The elderly who have the habit of taking a nap can continue to maintain it. As long as the nap time is controlled within half an hour, it will not affect their health. For the elderly who are obese and suffering from cardiovascular diseases, although napping reduces the consumption of physical energy, as long as they pay attention to proper exercise and control a reasonable diet, napping will basically not cause fat accumulation in the body, nor will it cause a great burden on the cardiovascular system.
A short nap can not only relax the spine, but also clear the mind. According to the New York Times, a 24-minute nap can effectively improve the concentration and work performance of drivers flying across the Atlantic.
Elderly people with sleep disorders at night should try to reduce the amount of sleep during the day. In addition, in order to reduce the chance of blood flowing into the stomach after meals and reducing the amount of oxygen supplied to the brain, the elderly can take a walk after meals and rest for half an hour before starting to take a nap.
It is best for the elderly to choose a flat way to take a nap. If you sleep on your stomach, it will reduce the blood supply to your head, and you are prone to dizziness, fatigue, numbness in your arms and other symptoms after waking up. It is recommended that the elderly get up slowly after waking up. Sit up straight for 30 seconds before standing up. Wait 30 seconds before you can start moving. You can gently shake and massage your arms, which has a good effect on relieving soreness and restoring sobriety.
