Hou Qian

Department of Traditional Chinese Medicine, Zhong Da Hospital Affiliated to Southeast University

Changsong Wang

Chief physician, Department of Traditional Chinese Medicine, Zhong Da Hospital affiliated to Southeast University

After working and studying all morning, I often feel groggy, and my brain is obviously not enough.

At this time, the human body is constantly consuming physical strength and brain power, and it is urgent to put down the work at hand and take a nap, so as to better devote to the work and study in the afternoon.

So, how should you sleep for a scientific nap?

Napping is part of the natural sleep cycle. A proper nap can relieve the cardiovascular system, reduce the tension of the human body and give the brain a short rest.

Generally speaking, taking a nap has the following benefits to the human body.

In fact, taking a nap is not only a habit, but also conforms to the laws of natural health.

Especially in summer, the weather is hot, and the quality of sleep at night often declines, so it is more necessary to take a nap to relieve fatigue.

In fact, people in China have been paying attention to "siesta" since ancient times, and it seems that siesta and night sleep are placed in the same position. Taking a nap is good, but not for everyone.

Especially for these people, it is recommended not to take a nap.

It is better to fall asleep around 1 pm, and it is recommended to sleep for 20 to 30 minutes.

It is not appropriate to take a nap immediately after a meal, because after lunch, the stomach is full of undigested food, and a large amount of blood flows to the stomach, which obviously reduces the blood supply to the brain and easily leads to insufficient blood supply to the brain. Moreover, sleeping immediately at this time will increase the burden on the gastrointestinal tract and cause discomfort such as bloating.

The correct way is to do some light activities after lunch, such as walking and rubbing your abdomen, and then take a nap about half an hour after dinner, which is beneficial to the digestion and absorption of food.

Don't eat too greasy before taking a nap, and don't overeat. Greasy food will increase blood viscosity, aggravate coronary artery disease, increase the digestive burden of the stomach and affect the quality of lunch break.

When taking a nap, you can put a pillow on the pillow to increase the blood return of the heart and reduce the pressure on the heart.

The correct nap posture is head high and feet low, lying on the right side and knees slightly bent. This can relax the whole body, not oppress the heart, bend your knees slightly to relax your muscles, which is beneficial to the peristalsis of the stomach and helps digestion. Lying on your side can prevent snoring.

Stand up slowly after a nap, drink another glass of water, replenish blood volume, dilute blood viscosity, and don't engage in complicated and dangerous work immediately.

It should be noted that you can't sleep in a sitting position or at your desk, because it will aggravate brain hypoxia and may cause dizziness, dizziness, tinnitus and other discomfort. After a long time, it may also cause spinal deformation and lumbar muscle strain.

Some people like to use their hands as pillows and sleep on the table, which will oppress the eyeball and increase intraocular pressure; Pressing the chest affects breathing, blood circulation and nerve conduction, making the arms and hands numb or tingling.

People's sleep is often divided into two stages: deep sleep and shallow sleep.

If you sleep for more than half an hour, you will enter a deep sleep state, which will deepen the inhibition process of the central nervous system of the brain, temporarily close the capillaries in the brain tissue, reduce the blood flow and metabolic process of the brain, and suddenly wake up and cause general discomfort, but feel more sleepy.

So sleep time should not be too long!