How long does the lunch break take?
A half-hour nap will prolong life.
But it should be noted that you should take a nap in bed and relax. Sitting for a nap instead of a nap is not conducive to eliminating fatigue. Because when the human body is sleeping, the muscles of the whole body relax, the blood circulation slows down, and the blood supply to the head decreases. However, because of sitting posture, sitting and taking a nap has less blood supply to the brain, which makes people prone to a series of symptoms such as dizziness, dizziness and fatigue after waking up, so this kind of nap is not hygienic. It is not advisable to take a nap at your desk, because sleeping at your desk will oppress your eyes and cause high intraocular pressure. Over time, the eyeball will swell and the axial length will increase, which will lead to high myopia and damage vision.
Matters needing attention during lunch break
According to relevant surveys, most people think that taking a nap is dispensable. When they are really sleepy, they either go to the bathroom to wash their faces with cold water or lie on the table for a few minutes. Only a few people have the habit of taking a regular nap, and among these people, 80% of them have the problem of improper sleep posture, too long or too short sleep time, resulting in relatively insufficient blood supply to the brain. After a busy morning of work and study, you usually feel tired and mentally ill. If you take a correct nap in the afternoon, you will adjust your body in time and play a good role in boosting your work and study in the afternoon.
In order to have a healthy nap, you must know the following points.
1, eat less or no greasy food before taking a nap, and don't eat too much. Eating greasy food will increase blood viscosity, aggravate coronary artery disease and increase the digestive burden of the stomach. It is also the main reason why people often say that sleeping after meals is easy to get fat and affects the quality of lunch break.
2. White-collar workers should put a pillow when taking a nap, which will help digestion of gastrointestinal function and prevent snoring.
3, grasp the nap time, the time should not be too long or too short, about half an hour is appropriate, too long will lead to deep sleep, through the comparative study of scientific scholars, for most people, nap 10 to 20 minutes is the best effect, if the time is too long, it will lead to the brain's slow response and unconsciousness after waking up, and it will also lead to the brain entering a sleep state and it is difficult to wake up, which I have a deep understanding.
How long you sleep after a nap varies from person to person. Some people get up early in the morning. For example, those who get up at five in the morning should sleep for an hour in the afternoon. Taking a nap in the afternoon is human nature. News reports say that a ten-minute nap can keep people awake for at least two hours. Taking a nap for 30 minutes can improve alertness and prevent hidden dangers of fatigue driving, and the effect is comparable to drinking red bull. So, if you feel sleepy in the afternoon and want to take a nap, you should go to bed as soon as possible. Forcing you to give moral support is meaningless, but it will make your afternoon work in a mess. After a long nap, you will have a slight headache and general weakness after waking up for half an hour, which is caused by "sleep inertia". A long nap is only suitable for supplementing the lack of sleep the night before. A really healthy nap time should not exceed half an hour, otherwise it will easily disturb the physiological clock and affect the normal sleep at night.
It is very important to set an alarm clock before going to bed. Many people worry that if they oversleep, their brains will be alert and unable to sleep, so precious sleep time will be wasted. Therefore, setting an alarm clock to wake up at one o'clock will eliminate this faint worry in their hearts and enable them to fall asleep quickly.
Office workers often can't go home at noon. The perfect nap should find a dark and relatively quiet place. Therefore, office workers can prepare an eye mask and earplugs to eliminate interference and recharge their batteries. Drink a cup of coffee before going to bed, the refreshing effect of coffee will often start to play after 20 minutes, so drinking a cup of coffee before going to bed will just start refreshing when you wake up, and then go to the bathroom to wash your face with cold water, which will make you feel refreshed.
6. After waking up from a nap, exercise properly, stand up slowly, drink a cup of warm water, replenish blood volume, dilute the viscosity of blood, and then go to the bathroom to sort out facial hair. Don't engage in complicated work at once.
7. People with insomnia should remember not to take a nap, because it is not easy to fall asleep at night. Taking a nap will make the mental state more exciting at night and aggravate the pain of falling asleep at night.
8. Because sleeping will relax muscles, dilate capillaries and sweat pores, and it is easy to catch a cold or other diseases, so when taking a nap, avoid turning on the air conditioner, blow the fan directly to the body, and don't take a nap at the tuyere, which will easily cause physical discomfort after waking up.
9. The habit of taking a nap should be persistent, because irregular nap habits will also disrupt the physiological clock.
The benefits of a nap
1, relieving fatigue and lowering blood pressure.
Many people have the trouble of feeling tired after lunch. British scholars have studied this phenomenon and found that taking a nap 10 minutes every afternoon can eliminate drowsiness, which is much better than sleeping for 2 hours at night. A proper nap can eliminate fatigue, restore spirit, and thus lower blood pressure.
2. Enhance memory
Taking a nap can greatly improve people's energy and alertness. Taking a nap can not only eliminate fatigue, but also enhance memory. A new study by the University of Saarbrü cken in Germany found that a 45-minute nap can improve memory five times.
3. Improve immunity
Sleep experts at the German Institute of Psychiatry found that noon 13 is the obvious sleep peak during the day. A short sleep at this time can effectively stimulate lymphocytes in the body and enhance the activity of immune cells.
4. Prevention of coronary heart disease
According to research, a proper nap can regulate the hormone balance in the body and reduce the incidence of coronary heart disease. A study in Greece shows that taking a 30-minute nap at least three times a week can reduce the risk of sudden cardiac death by 37%.
Another data proves that the incidence of coronary heart disease in countries and regions with lunch break habits is much lower than that in countries that do not take a nap. This is because lunch break can relieve the cardiovascular system and reduce the tension of the human body.
Step 5 improve your mood
Taking a nap in the afternoon can improve mood, reduce tension, relieve stress and effectively drive away depression.
People who are not suitable for taking a nap
There are three kinds of people who are not suitable for taking a nap:
First, people over 65 years old or 20% overweight, taking a nap will increase blood viscosity and easily cause blood vessel blockage;
Another kind of people are people with very low blood pressure. During a nap, his blood pressure will drop relatively, making it more difficult to breathe.
The third kind of people have serious obstacles in the blood circulation system, especially those who are often dizzy because of narrowing of the cerebral vessels, because after lunch, the blood in the brain will flow to the stomach, the blood pressure will drop, and the oxygen supply to the brain will decrease.
If these people take a nap at this time, it is easy to have a stroke due to insufficient blood supply to the brain. In addition, people with insomnia should also avoid taking a nap during the day. If you can't take a nap in the afternoon, do some other relaxing things, such as listening to music, to keep yourself in a good state of relaxation and better meet the work and study in the afternoon.