What is the best time for a nap?
6 minutes: Memory begins to strengthen.
Six minutes of sleep can improve memory. Because such a long time is enough for the brain to turn short-term memory into long-term memory, and then make more "space" for new knowledge.
20-30 minutes: the best nap time
Taking a 24-minute nap can improve work performance by 34% and overall brain sensitivity by 54%.
This duration also helps to lower the heart rate and protect the heart.
40-45 minutes: recharge your brain.
If you didn't sleep well the night before and need to pay special attention to your work during the day, then a 40-minute nap can put you into a light sleep state and help you recharge your brain.
Taking a nap for 45 minutes every day can also lower blood pressure, help regulate the immune system and improve physical fitness.
You'd better set an alarm clock if you want to sleep for 40 to 45 minutes. If you take a nap for more than 45 minutes, you will enter a deep sleep, which is easy to cause fatigue and confusion after waking up due to "sleep inertia".
90 minutes: repair the body
If you have enough time, an hour and a half of sleep can make you sleep for a complete sleep cycle, enter a deep sleep and repair your body well.
The correct way to open a nap
1, don't take a nap immediately after meals.
After lunch, the food has not been digested and absorbed, which will affect the quality of sleep and make it difficult to fall asleep. So it's best to rest after lunch 15 minutes before taking a nap. It is very bad to go to bed immediately after a meal.
Moreover, taking a nap immediately after a meal will cause a lot of blood to flow to the stomach, and blood pressure, oxygen supply to the brain and nutrition will decrease, thus causing the problem of insufficient blood supply to the brain.
2. Don't sleep on the table.
Taking a nap on the stomach is very harmful, which oppresses the face and eyeball, causes high intraocular pressure, causes dizziness, blurred vision and other symptoms of cerebral ischemia and hypoxia, and also leads to eye diseases such as eyeball deformation and myopia.
If you put your head on your arm for too long, it will hinder the blood circulation of your arm and affect nerve conduction. When you wake up, your arm will be numb and sore.
3. Keep warm during a nap.
Avoid catching cold during a nap, because after falling asleep, human muscles relax, capillaries dilate, sweat pores are thick, and it is easy to catch a cold.
Therefore, to keep your body warm during sleep, you can cover a blanket during a nap to prevent catching cold.
Don't get up immediately after waking up.
It takes a while for people to recover after waking up, so don't get up immediately after waking up. You should lie down for another two minutes when you wake up, and then sit up slowly to refresh yourself. You can do some slight stretching exercises to relieve muscle tension before you start work.
5. Drink a glass of water after waking up.
It is best to drink a glass of water before work, which can dilute blood viscosity and promote blood circulation. This will restore your energy and give your body a time to restart, so don't rush into work immediately.