Recently, in Weibo, who takes a nap or increases the chance of one-third premature death has become a hot topic. Weibo wrote: Taking a nap in the afternoon may seem like a harmless pastime, but it may shorten your life span by several years. Scientists have found that British adults who sleep for more than an hour during the day will increase the possibility of early death by nearly one third. The netizen was shocked. "I used to say that I didn't take a nap and died early. Now I say I'm dead after taking a nap. What's the trouble? " So, do you really die early after a nap?
Will you die early after a nap?
"According to some existing mainstream views, individuals disagree." Song Chongsheng, director of huilongguan hospital Sleep Medicine Center, said that for adults, siesta refers to those intentional or unintentional sleep, including siesta. A nap can wake people up. If you take a nap before working for a long time, it is better than taking a nap after a long time. Therefore, when you need to work continuously for a long time, taking a nap is regarded as an effective way to replenish energy. But nap time should not be too long.
It is advisable to take a nap in half an hour. If you are not sleepy, you don't have to force yourself to take a nap.
Song Chongsheng, director of Beijing huilongguan hospital Sleep Medicine Center, reminded that the nap time should be within half an hour, and the ideal nap time is 15~30 minutes. Taking a long nap will affect normal sleep at night, and you may feel confused after waking up. With the accelerated pace of life in modern society, sleep overdraft is becoming more and more obvious. Taking a nap at noon is also a useful supplement to lack of sleep at night. But if you don't have the habit of taking a nap, or are not sleepy, you don't have to force yourself to take a nap or take a nap.
The posture of taking a nap is also exquisite.
Meng Qingzhi, director of the Cardiovascular Department of Shanghai Yuanda Cardiothoracic Hospital and an expert in interventional therapy of cardiovascular medicine, wrote in his Weibo: A nap helps to restore the energy of the body and brain, but people with bad hearts should not be careless even if they take a nap. Many people lie on their desks or find a bench to fall asleep after taking a nap. However, these bad postures will have adverse effects on cardiovascular and cerebrovascular diseases. Especially when the head stretches forward or backward excessively, it will compress the carotid artery, cause cerebral ischemia and hypoxia, compress the chest, affect the respiratory system and heart, and increase the burden on the heart.
How to take a nap to achieve the best effect?
1. Taking a nap every day is good for the 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. 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.
Taking a nap without taking a nap is good for women's health.
A survey by the National Sleep Foundation found that one-third of women feel too tired to have * * *. 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. Decreased testosterone levels will reduce * * * and "operational ability" in sexual life. Sleep, like sex, doesn't have to be confined to the sofa. 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.
A cup of coffee before a nap can 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.
Most importantly, 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.