2. Take a nap between12-13 to avoid weight gain. An early study conducted by Columbia University compared the relationship between sleep patterns and obesity, and found that people who slept for 5-7 hours a night were 50% more likely to be obese than those who slept for 7-9 hours a night. People who sleep only 2-4 hours a night are 73% more likely to be obese. 12- 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.
3. Sleepless siesta is good for women's health. A survey by the National Sleep Foundation found that one third of women feel too tired to have sexual desire. A study by the University of Chicago found that if a 24-year-old man sleeps less than 5 hours a day, his testosterone level is only equivalent to that of a boy of 15 years old. The decrease of testosterone level will reduce sexual desire and "operational ability" in sexual life. Sleep, like sex, does not have to be confined to bed. People can take a nap anywhere, or they can sit at their desks and sleep secretly. If the conditions are limited and you can't sleep on the sofa, laying a yoga mat or fitness mat on the ground can also solve the problem.
4. Have a cup of coffee before taking a nap to be alert. 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 creative 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.
Matters needing attention
The above is the knowledge introduction about nap. Taking a nap seems simple, but it is also very particular. Only by knowing and mastering the correct method of taking a nap can we raise a healthy body with it. Taking a nap is the most practical way to keep fit, and men, women and children should know how to keep fit.