First of all, the nap time should not be too long, preferably within 1 hour. Physiological research shows that human sleep can be divided into two stages: shallow sleep and deep sleep. Usually, after 80 ~ 100 minutes of sleep, people gradually change from light sleep to deep sleep. In the process of deep sleep, the inhibition process of brain center is obviously strengthened, many capillary networks in brain tissue are temporarily closed, cerebral blood flow is reduced, and the metabolic level of the body is obviously reduced. If people suddenly wake up in the deep sleep stage, because the deep inhibition process of the cerebral cortex can't be lifted immediately and the closed capillary network can't be opened immediately, it is bound to cause short-term blood supply to the brain, the function of autonomic nervous system will be temporarily disordered, and the human body will feel very uncomfortable. This discomfort will last for about 30 minutes before it gradually disappears. It can be seen that the nap time is not as long as possible, but should be within 1 hour, which can effectively eliminate fatigue and not wake up from sleep.
Secondly, it is not advisable to take a nap immediately after a meal. Don't sit or lie down immediately after a meal. You should stand for 30 minutes, during which you can wash the dishes and trim the flowers and plants. Then go downstairs for a walk for 30 minutes to help digestion. Then you can sleep, preferably only for 30 minutes. Many friends say it hurts to take a nap. But I still want to sleep after sleeping, and my head hurts when I sleep. This is because you have slept too long and your head is short of oxygen. Because the stomach is full of undigested food after lunch, lying down at this time will make people feel full. The correct way is to do some light activities after lunch, such as walking, rubbing your abdomen, and then taking a nap, which is beneficial to the digestion and absorption of food.
Third, pay attention to sleeping posture. It is often seen that some people take a nap in chairs or sofas, while others simply sleep at their desks. In fact, these practices are unscientific. When the human body is sleeping, muscles relax, heart rate slows down, blood vessels dilate, blood pressure drops, and blood flowing into the brain is relatively reduced. Especially after lunch, more blood enters the gastrointestinal tract. At this time, if you sit and sleep again, your brain will be deprived of oxygen for a long time, which will make people feel uncomfortable, such as top-heavy, fatigue and weak legs. Sleeping on the table will oppress the chest, hinder breathing and increase the burden on the heart and lungs. It is generally believed that the right lateral position is the best sleeping position, because it can reduce the burden on the heart, increase the blood flow in the liver and facilitate the digestion and metabolism of food. But in fact, because the nap time is short, you don't have to force yourself to lie to the left, to the right or to lie flat, as long as you can fall asleep quickly.
These are the correct methods of scientific nap introduced by Bian Xiao. If you arrange a nap according to these methods, I believe you can get better sleep and ensure the best sleep quality. In addition, remember not to take a long nap. He pays attention to quality rather than quantity. If the quality of your nap is not good, even if you sleep for a long time, you can't achieve the ideal health care effect, so please try the above methods, hoping to improve your sleep quality and health care effect.