Xiaoli has the habit of taking a nap every day, but for convenience, Xiaoli usually chooses to sleep at her desk for half an hour.
But to Xiaoli's surprise, her neck hurts every time she wakes up, and she still feels tired no matter how long she sleeps. Sometimes I sleep a little longer, but the more I sleep, the more tired I get. Xiaoli doesn't know what to do.
Originally, taking a nap was to make the afternoon spirit better and work and study more efficient, but some people will feel more tired after taking a nap. What happened?
People in China have always had the habit of taking a nap. In fact, taking a nap has many benefits. A study published in General Psychiatry found that people who take frequent naps are more agile than those who don't take naps. The results show that siesta is related to working memory, position awareness and language fluency.
Napping can also reduce the risk of cardiovascular and cerebrovascular diseases. A study published in the journal Heart found that the risk of heart failure/stroke can be reduced by 48% compared with people who don't take a nap at all. In addition, taking a nap can also improve memory and mood, and a moderate nap is also beneficial to the health of the elderly.
Xu Dacheng, a Chinese medicine practitioner and deputy director of preventive medicine expert in Nanjing Hospital of Integrated Traditional Chinese and Western Medicine, believes that different nap times have different effects. Nap can be divided into five grades:
A proper nap can relieve fatigue and stress, but it is important to control the nap time, because it is not good to take a nap for too long.
First of all, taking a long nap will increase the risk of cardiovascular disease. Researchers from Guangzhou Medical University conducted a study on the correlation between nap time and cardiovascular disease and the risk of all-cause death. The research results were published in Sleep Medicine. The study found that compared with people who don't take a nap, people who take a nap for more than 1 hour/day have an increased risk of all-cause death by 30% and cardiovascular disease by 34%.
Secondly, taking a long nap may lead to osteoporosis. According to the epidemiological survey of Jiangsu Hospital of Integrated Traditional Chinese and Western Medicine, for menopausal women, the longer the nap time and the later the night sleep, the higher the risk of osteoporosis. This is because sleeping too long during the day will make hormone secretion disorder. For example, too high cortisol will lead to insufficient calcium in bones, which is prone to osteoporosis. However, the nap time has little effect within half an hour, and the risk will rise linearly after 1 hour.
In addition, taking a long nap will increase the risk of diabetes. Japanese experts have found that taking a nap for more than 1 hour will greatly increase the risk of developing type 2 diabetes, but taking a nap for less than 1 hour will not.
Modern white-collar workers work in the office, which brings a lot of inconvenience to taking a nap. Some people may not sleep well. If you want to have a comfortable afternoon nap, you'd better remember three "no's":
Don't sleep directly on your stomach.
Many people who work in the office will choose to take a nap on their desks, but taking a nap on their stomachs for a long time will be harmful to their health. For example, it will compress nerves and affect the reaction speed of the brain; Sleeping on your stomach will oppress your eyes and damage your vision;
In addition, the abdomen will also be oppressed, which will easily induce gastritis and cause flatulence in the stomach; Sleeping on your stomach can also easily induce periodontal disease and even lead to tooth loss.
Don't stay up too late.
Some people are not sleepy at noon, but take a nap when they feel sleepy at four or five in the afternoon. This will easily disrupt the biological clock, and they will lie in at noon and sleep late at night, resulting in poor spirits during the day.
It is suggested to take a nap 6-8 hours after waking up in the morning, or 8 hours before going to bed at night, so that you can rest without affecting your sleep at night.
Don't sleep when you are full.
After eating, the gastrointestinal peristalsis of human body will be accelerated, and blood will be concentrated in the digestive system, resulting in a relative decrease in blood flow to limbs and brain. At this time, people will be easily sleepy, but taking a nap immediately after eating will easily lead to indigestion and induce gastritis and reflux esophagitis.
Due to insufficient blood supply to the brain, it is easy to cause fatigue and dizziness after waking up; Taking a nap after a full meal will lead to subcutaneous capillary dilatation and increased blood flow, which is easy to induce cerebral embolism. Therefore, it is recommended to take a nap 20 to 30 minutes after lunch.
1. Avoid external interference.
During the nap, the lights in the company may be on. It is best to prepare a special eye mask for a nap, or you can bring your own anti-noise earplugs to help create a quiet nap environment. You should also pay attention to avoid direct air conditioning or fan blowing to avoid catching a cold.
There is no sofa and neck pillow on the bed.
Office workers can consider buying a lounge chair, which will be opened during a nap and put away when not in use, and will not take up too much space. If you really have no choice, you can buy a neck pillow and put it on the back of the chair during lunch break.
Wake up and act.
After waking up from a nap, don't throw yourself into difficult work immediately. You can stand up slowly, do a light activity, drink another glass of water, relax and start working again.
In short, there are many benefits of taking a nap, but we must pay attention to the fact that the nap time should not be too long, try to create a good nap environment for ourselves and improve the quality of the nap.
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