1, which is related to the long nap time.
In people's traditional concept, taking a nap is a healthy rest exercise, but if it lasts too long, it will not bring any benefits, but will affect the health of the body.
Researchers at Huazhong University of Science and Technology surveyed more than 20,000 people over the age of 45, and found that people who used to take a nap for more than 30 minutes every day were more likely to suffer from hypertension, hyperglycemia and high cholesterol.
The reason is that taking a nap will disrupt the biological clock and make hormones secrete too much. The results of this study are published in the latest issue of Sleep Medicine.
Proper siesta is not only beneficial to the control of blood pressure, but also can effectively relieve fatigue. But if the nap time is too long, it is no longer conducive to controlling blood pressure, so I suggest you control the nap time.
During the nap, the heart rate and blood pressure will decrease compared with the activity, and after waking up, the heart rate and blood pressure will start to rise again. Generally speaking, taking a nap for half an hour is the best.
If the nap time is too long, people will fall into a deep sleep state, and some people may even have transient symptoms such as insufficient blood supply and dizziness after suddenly waking up. Taking a long nap will affect the normal sleep at night and disturb the normal biological rhythm.
Especially those who often have red eye symptoms after a nap, they should be more alert to whether it is an eye lesion induced by hypertension. For people with a family history of hypertension, once this symptom appears, they need to go to the hospital for examination and treatment in time.
2. The benefits of taking a nap
(1) Eliminate drowsiness
Many people say that they will feel a little tired and even have a headache after a nap. Of course, this is only for a small number of people.
British scholars have studied this phenomenon and found that taking a nap 10 minutes every afternoon can eliminate drowsiness, which is much better than sleeping for two hours at night. According to the recently published German "Sunday Pictorial", more and more office workers in Germany have the habit of resting in the office at noon.
(2) Prevention of coronary heart disease
Taking a nap can not only improve work efficiency, but also prevent coronary heart disease. According to medical research, taking a nap for 30 minutes every day can make the hormone secretion in the body more balanced and reduce the incidence of coronary heart disease by 30%.
Researchers believe that the low incidence of coronary heart disease in Mediterranean countries is inseparable from the habit of taking a nap. One of the reasons for the high incidence of coronary heart disease in northern Europe and North America is insufficient nap. The mortality rate of adults who sleep less than 4 hours is higher than that of adults who sleep 7-8 hours every night 180%. This reminds people that lack of sleep at night, if properly supplemented during a nap, will also help to prolong life.
Whether you take a nap or not has a lot to do with your physique, sleep state, age and illness. Anyone who usually lacks sleep and is weak and sick should take a nap; For people engaged in mental work and primary and secondary school students, siesta is more worth promoting. Old people with poor sleep quality can also take a nap to give their brains a real rest.
(3) Adjust the mood
Immunologists say that after lunch, in order to help digestion, the body will automatically be dominated by parasympathetic nerves. A short sleep at this time can stimulate lymphocytes in the body more effectively and enhance the activity of immune cells.
Spanish medical research shows that taking a nap for 30 minutes every day can balance hormone secretion in the body and reduce the incidence of cardiovascular diseases by 30%.
Psychologists from Harvard University wrote a report published in the latest issue of Nature Neuroscience. The content shows that taking a nap in the afternoon can improve mood, reduce people's tension and relieve stress-the effect is like sleeping all night (8 hours).
3. The harm of taking a nap.
(1) Resistance drops
Sleeping on your stomach is very harmful. After people fall asleep, the basal metabolism of the whole body slows down, and the body temperature regulation function also drops, which leads to the decline of body resistance. The pores of the whole body are open. If you don't pay attention to keep warm, you will often have symptoms such as stuffy nose and dizziness after waking up.
(2) Inducing gastritis
"Sleeping on your stomach" first affects the digestive system. This is because it takes the human body at least 1 hour to empty the food in the stomach after lunch. After lunch, the human body takes a nap on the table, and the stomach is oppressed, which increases the burden of peristalsis, easily causes flatulence in the stomach, reduces the ability of the stomach to digest food, and thus affects the absorption of human nutrition. Of course, sleeping on your stomach occasionally has little effect on human health, but in the long run, children will definitely get stomach problems, and their development will be affected because nutrients are difficult to absorb.
(3) Arm numbness
Secondly, sleeping at a desk sometimes leads to discomfort in all parts of the body. For example, if the head leans on the arm for a long time, the blood circulation of the arm is blocked, the nerve conduction is affected, and symptoms such as numbness and soreness of the arm are prone to occur.
(4) Vision problems
Thirdly, sleeping at a desk often leads to temporary blurred vision after waking up. This is because sleeping at the desk oppresses the eyeball and causes high intraocular pressure. If this happens for a long time, the eyeball will swell and the axial length will become longer.
(5) aggravate fatigue
In addition, sleeping at a desk can't completely relax the body, and some muscle groups, sweat glands and skin of the body will still be in a state of tension, which will lead to not only feeling energetic but also feeling more tired after sleeping.
(6) Suffering from cervical spondylosis
In summer, many people feel sleepy after lunch. According to Li Jinbo, chief physician of the Department of Rehabilitation of the First Affiliated Hospital of Tianjin University of Traditional Chinese Medicine, it is the spleen and stomach that run the whole body's qi and blood to help food digestion, and the oxygen supply and nutrition of the brain are obviously reduced. Li Jinbo reminded not to go to bed immediately at this time, because falling asleep immediately will cause insufficient blood supply to the brain and affect the digestion of gastrointestinal tract, which is not conducive to the absorption of food, so it is best to go to bed half an hour after meals.
For those who don't have the conditions to sleep in bed at noon, Li Jinbo thinks it's best not to put your arms on the pillow and sleep on the table. Because burying one's head will cause the curvature of cervical spine to be opposite to the normal physiological curvature, and the muscles of shoulder and neck will be stiff because of maintaining an abnormal posture for a long time, so it is easy to get cervical spondylosis. Moreover, long-term oppression of the arms and face will affect the normal blood circulation, making the arms and face numb and even sore.
"For the nap time, it should be controlled within 30 minutes in theory." Li Jinbo said, "Because this is a light sleep within 30 minutes after falling asleep, followed by a deep sleep. When you wake up in light sleep, you can work and study energetically in the afternoon, but if you wake up in deep sleep, your mind will be groggy, which will affect your work and study in the afternoon. Taking a long nap will also affect the sleep time at night and even insomnia. "
Experts emphasize that in reality, the appropriate nap time still varies from person to person. "If you are a person who is asleep in bed, it is enough to take a nap for 30 minutes, but if you need to lie down and' brew' for a while before going to sleep, then you can extend it for another 30 minutes according to his general' brew' time." Li Jinbo said.
4, the taboo of taking a nap
1, everyone needs a nap.
Not everyone needs a nap. As long as they are healthy and get enough sleep at night, not taking a nap will generally not affect their health. However, for mental workers, primary and secondary school students, the weak or the elderly, taking a nap is very necessary.
2. Try to avoid taking a nap.
It is advisable to take a nap for half an hour to one hour. If you sleep too much, you will feel uncomfortable after waking up because you have fallen into a deep sleep.
3. Avoid a carefree nap.
You can't just sleep in the hallway, under the shade, on the grass and on the concrete floor, and don't take a nap in the current or in the wind. Because people's body temperature regulation center function declines during sleep, the severe ones catch a cold, and the light ones wake up unwell.
4. Avoid sitting or taking a nap.
Because of the limited conditions, many people sit or lie down at the edge of the table during lunch break, which has long formed the habit of sitting or lying down during lunch break, which is extremely unfavorable to their health.
Summary: Through the detailed introduction of the relationship between chronic diseases and long nap time, the advantages and disadvantages, hazards and taboos of nap, do you know what the hazards of nap are now? As long as you get into the habit of taking a moderate nap, it will be of great benefit to your health.
It is harmful to eat and sleep.
If you don't take a nap in the afternoon, the whole person will be listless. Many office workers and students can't go home at noon, and there are no beds in the classroom and office. Therefore, for students and office workers, lying down for lunch break is an extravagant hope, so many people rely on playing games to get rid of drowsiness, or mostly lie on desks and desks in the classroom with their heads resting on their arms.
This way of resting with hands instead of pillows is actually very painful. Except for waking up and drooling all over the table, a few wrinkles on my face, numbness in my legs and swelling in my eyes. After a long time, the problem of cervical and lumbar vertebrae came. The hazards of sleeping on the table are as follows:
1, affecting breathing. Because the posture of sleeping on the stomach increases the curvature of the body, leading to poor breathing, the oxygen supply in the body will naturally be insufficient. The posture of pressing the chest can also induce various heart diseases.
2, when sleeping, the eyeball will be oppressed, and temporary blurred vision will generally appear after a nap. If you do this for a long time, it will cause high intraocular pressure and impaired vision. Over time, the eyeball will swell and the axial length will become longer, resulting in high myopia, which is also easy to increase the incidence of glaucoma. Especially people with high myopia should pay more attention.
3. After falling asleep, the heart rate will gradually slow down, the speed of blood flowing through various tissues will be relatively slow, and the blood flowing into the brain will be less than usual. After lunch, more blood will enter the gastrointestinal tract to help digestion. Sleeping on your stomach will aggravate cerebral ischemia, which will eventually lead to dizziness, tinnitus and numbness in your legs.
4, sleeping on your arm, many nerves will be oppressed, and you will often feel anxious and unable to sleep during a nap. For example, if the head leans on the arm for a long time, the blood circulation of the arm is blocked, the nerve conduction is affected, and symptoms such as numbness and soreness of the arm are prone to occur. Long-term oppression of the arms and face will affect the normal blood circulation and nerve conduction, making the arms and face numb and even sore. If you don't pay attention, it will become local nerve paralysis or facial deformation after a long time.
5, affecting digestion Most people eat more lunch, and it takes about 3 hours to digest these foods. Taking a nap on the table after lunch is easy to cause flatulence.
6. Sleeping on the table is generally without clothes, but after people fall asleep, the basic metabolism of the whole body slows down, and the thermoregulation function also declines, resulting in the decline of the body's resistance and the open pores of the whole body. If you don't pay attention to keep warm, you will often have symptoms such as stuffy nose and dizziness after waking up.
7. In addition, sleeping at a desk can't completely relax the body, and some muscle groups, sweat glands and skin of the body will still be in a state of tension, which may lead to not only feeling energetic after sleeping, but also feeling more tired.