1, summer nap benefits
1. Taking a nap every day is good for your heart. In 2007, a study of 24,000 adults by Harvard School of Public Health found that people who took a nap were 40% less likely to die of heart disease than those who didn't take a nap. A study by Allegheny College in the United States found that taking a 45-minute nap can also lower blood pressure. Carl Doug Hamiki, director of the Center for Sleep Disorders Research at Thomas Jefferson University in the United States, believes that in fact, the nap time is not necessarily long, and it is also very effective to lower your head and close your eyes when you are sleepy.
2. Take a nap between 12 and 13 to avoid getting fat. An early study conducted by Columbia University compared the relationship between sleep patterns and obesity, and found that people who sleep 5-7 hours a night are 50% more likely to be obese than those who sleep 7-9 hours a night. People who sleep only 2-4 hours a night are 73% more likely to be obese. Between 12 and 13, most people's physical fitness will decline, which is most suitable for taking a nap. Don't take a nap too late. Taking a nap after 15 in the afternoon will affect the quality of sleep at night.
Taking a nap without sleeping is good for your health.
Have a cup of coffee before taking a nap to improve your alertness. Lack of sleep will increase the possibility of safety accidents for drivers and shift workers. A study published in the Journal of Sleep shows that an effective nap of 10 minutes will greatly enhance the alertness of the human body. Studies have found that drinking a caffeinated drink before a nap will make drowsy drivers more alert, which is more obvious than drinking coffee alone or sleeping alone. This is because it takes 30 minutes for the active ingredients of caffeine to enter the brain, so after a nap, the alertness will be fully improved because of the increase of caffeine concentration in the body.
5. Sleep 10 minutes to improve memory and creativity. Sleep can transform temporary memory into permanent memory. A study at the University of California, Berkeley, found that people lose part of their ability to absorb new knowledge every day, and a nap can reverse this decline.
A study published in the Journal of Sleep shows that taking a nap 10 minutes is the best time to restore cognitive function. But for creative thinking process and important memory consolidation, a long nap takes at least 60-90 minutes.
2, summer regimen
1, to ensure adequate sleep
Emotion is also closely related to sleep. If you don't get enough sleep, your mood will become impatient. People who often have an upside-down schedule or stay up late for a long time are usually emotionally unstable. Because the time from 1 1 in the evening to 1 in the morning is the time for qi and blood to return. At this time, the blood returns to the liver to prepare for storing essence (energy). If you don't sleep, energy can't be stored, and your liver will suffer from yin deficiency and yin-yang imbalance. Therefore, it is necessary to arrange enough sleep time in summer, and it is best to rest for 30-60 minutes at noon if possible, especially for the elderly.
Step 2 adjust your diet
Try to reduce greasy food in your daily diet. Eating more light food can not only prevent heatstroke, but also stimulate appetite. Pay attention to drink plenty of water to regulate body temperature and improve blood circulation. Eat more "fire-clearing" foods and drinks, such as fresh vegetables, fruits and green tea. It has a good "clearing fire" effect. Try to avoid fried and fried foods and eat less sweets with high calories. If you eat barbecue on a hot day, it is easier to make your heart strong and make people fidget. Eat less cold food. Although cold drinks or ice products are the most popular in midsummer, they are the most inappropriate food. Excessive consumption of cold products can easily lead to imbalance between cold and heat.
Step 3 go out in the morning and evening
Don't stay in a closed space for too long. We should strengthen physical exercise according to people's needs and keep healthy. Don't do too much exercise, try to engage in moderate exercise. In the morning, you can go for a walk and exercise in parks and other places with lush vegetation and fresh air. In the evening, walking by the river and the lake, the cool breeze will make you feel calm and relaxed.
4, the bedroom should pay attention to ventilation.
Ventilation can quickly disperse the hot air around the human body, reduce indoor air pollution and make people feel cool. When the outdoor temperature is low in the morning and evening, open the doors and windows to keep the indoor air fresh and cool. When the outdoor temperature is high at noon, you should close the doors and windows, close the curtains and start the fan and air conditioner. The cool environment can make people feel calm and safe.
5. Pay attention to invigorating qi
Keep calm and calm in your daily life. Chinese medicine pays attention to "harmony". If "Qi" runs in disorder, it is not natural and smooth enough, and it is easy to get sick both physically and mentally. In daily life, we should keep our posture in a state of no hurry or slow, so that we can breathe evenly and orderly, and "Qi" will naturally be "harmonious". "Qi" is unobstructed, and it is converted into enough energy, and the body and mind are stretched and relaxed, and the "heart" is naturally calm.