At the same time, it is found that lunch break is a part of natural sleep cycle. A sleep expert at the University of Florida said that lunch break has gradually evolved into a way for human beings to protect themselves. At first, people may take a break to avoid the scorching sun at noon, and then it gradually becomes a habit.
However, taking a nap also has harm that we can't imagine. If you have bad living habits or incorrect nap methods, it will bring harm to your health. The study found that an extra hour's sleep at noon increased the risk of Alzheimer's disease by four times, which seriously endangered the health of the elderly.
Taking a nap at noon is the favorite way for teenagers and middle-aged and elderly people to relax. Taking a nap can not only relieve the fatigue caused by being busy in the morning, but also keep energetic in the afternoon and evening. Even in a sense, the quality of a nap largely determines the quality of life.
Taking a nap is good, but sleeping too long can also be harmful to your health. Do you know that?/You know what? Do you know that?/You know what? Always want to take a nap. After a long nap, you may get Alzheimer's disease.
Recently, researchers at the University of California published an article in a magazine. According to the article, research shows that there is a two-way relationship between nap and brain aging, that is, excessive nap during the day will increase the risk of dementia in later years, and the possibility of developing Alzheimer's disease will increase with the extension of nap time.
In order to complete this experiment, the research team searched more than 1000 elderly people over 80 years old, of whom more than 800 people had no cognitive impairment.
In the two-week study, all participants wore electronic devices on their wrists to measure sleep. Then, the researchers calculated the nap time and frequency of everyone during the whole experiment.
The researchers found that during the fourteen-year follow-up, with the increase of age, the nap time of participants without cognitive impairment increased by 1 1 minute on average every year. Participants with mild cognitive impairment tripled their nap time every day to 24 minutes. The nap time of participants diagnosed with Alzheimer's disease almost tripled, increasing by 68 minutes per day.
So, does a nap adversely affect cognition?
At the beginning of the study, 75% of the participants had no cognitive impairment, 19% had mild cognitive impairment, and 4% had Alzheimer's disease. In the next 14 years, participants must undergo an annual cognitive assessment.
Researchers have found that longer or more frequent daytime naps are the key risk factors for Alzheimer's disease in normal people. Specifically, taking a nap at least once a day for more than an hour will increase the risk of dementia by 40% compared with people who take a nap for less than an hour a day.
Therefore, through this experiment, it is found that taking a long nap or taking a frequent nap will increase the risk of developing Alzheimer's disease.
This shows that excessive siesta can not only achieve the purpose of rest and relaxation, but also make people more tired physically and mentally.
So how can we give full play to the role of siesta? Middle-aged people should remember this "three don 'ts" to ensure a healthy and comfortable nap state.
It is very good for middle-aged and elderly people to take a nap often, but we should also remember the "Three Don 'ts". Middle-aged and elderly people should not take a nap just after lunch, because food accumulates in the stomach just after dinner, and the stomach needs to digest food through peristalsis.
If you take a nap after a meal, it will affect the digestion and absorption of people's stomach and increase the burden of people's stomach. Over time, there will be problems in the digestive system of the stomach and intestines. In addition to problems in the gastrointestinal system, taking a nap immediately after a meal will also make the food in our body unable to be digested and absorbed, leading to obesity. So it will be healthier to have a rest after lunch and take a nap after the food is digested.
Middle-aged and elderly people should never sleep too long after a nap. If the nap time is too long, it will change from shallow sleep state to deep sleep state, which will make the brain have the illusion of time, and will feel tired after getting up from nap, which will affect the efficiency of afternoon activities. The length of a nap is also very particular, and it is best not to exceed one hour. If the middle-aged and elderly people take a long-term nap over 1 hour, the risk of Alzheimer's disease will be greatly increased.
Middle-aged and elderly people should never covet coolness when taking a nap, especially in hot summer, blowing against fans and air conditioners. In summer, in order to make the nap environment more comfortable, fans or air conditioners are often turned on to lower the temperature. But for the sake of health, don't take a nap directly against the wind source.
Because when people are asleep, their pores will open, and then cold air will enter the body through the pores, which is what we often say. Our body resistance will decline, which will cause symptoms such as colds, headaches, fever, and even facial paralysis in severe cases.
The physique of middle-aged and elderly people is far worse than that of young people, so don't lead to misfortune in later life for temporary comfort. So how can we have a good nap effect? The following suggestions can help us take a better nap.
Sometimes people will find that they feel tired after a nap, which is actually a very normal physiological reaction, and the main reasons for this situation are as follows. Therefore, if you want to feel refreshed after a nap, you can learn the following skills.
We should correctly grasp the time of nap. Many people don't care about sleep time during a nap, because they think that as long as they sleep, no matter how long they sleep, they can achieve the purpose of rest and health.
But in fact, taking a long nap will cause our brain to produce a wrong message, and the body's biological clock will change accordingly, leading the body to think that it is already night and need a long sleep. Therefore, it is more appropriate to control the nap time at about half an hour.
Some people sleep more casually because they are tired and have no suitable place to take a nap. However, the incorrect sleeping position will make our body still in a tight state when we sleep, and we can't achieve the effect of rest.
It is best to take a nap in bed. It will stretch when sleeping in bed, and it will not have some adverse effects on the spine or lumbar spine of the body.
If you always sleep on your desk, it is likely to cause chest compression, difficulty breathing, neck and waist pain. After a long time, it is easy to get lumbar spondylosis or spondylopathy. So try to create a comfortable nap environment for yourself, and lie down as much as possible to relax your body.
Because of the short lunch break, office workers or students often fall asleep immediately after eating in order to have enough lunch break. Try not to do this. If you lie down and sleep immediately after eating, it will affect the digestion of food and affect the gastrointestinal function over time. It's best to do some exercise after dinner and go to bed after half an hour.
Do not work or study immediately after a nap. After a nap, be sure to give yourself a buffer time. You can drink some water or wash your face, or go to exercise, and then enter the state of work or study.
These tips can make us give full play to the real role of siesta. Besides relaxing our body and mind, taking a nap is also a good hand in treating diseases. Some people say that siesta is another antihypertensive drug, which can lower blood pressure. Is it true?/You don't say.
Taking a nap can not only restore energy and improve mood, but also have other functions. Recently, the American Heart Association found that people who take a nap are more likely to have a significant blood pressure drop than those who don't take a nap. In other words, a nap can lower blood pressure.
In order to better study the effect of siesta on blood pressure of hypertensive patients, 386 hypertensive patients (200 males and 200 females 186) with an average age of 60 years old were included in the study. Monitor the nap time, nap quality and blood pressure of hypertensive patients.
It was found that taking a nap can reduce blood pressure by an average of 5 mm Hg. This is similar to the effect achieved by antihypertensive drugs.
In other words, taking a nap has the same effect as antihypertensive drugs. Napping can lower the blood pressure of hypertensive patients and effectively reduce the risk of cardiovascular diseases such as heart disease. Hypertensive patients may be able to relieve symptoms such as hypertension and dizziness if they have a conditional nap.
Patients who are used to taking a nap have a greater blood pressure drop when they sleep at night, which is beneficial to their health. In addition, compared with patients who have no habit of taking a nap, patients who are used to taking a nap also use less antihypertensive drugs.
Compared with antihypertensive drugs, taking a nap is easy to achieve and doesn't cost much. In addition to the cost, taking a nap will not have too many side effects on the body, as long as we pay attention to the nap time and sleep habits. Taking antihypertensive drugs can effectively control blood pressure, but it also has side effects.
Antihypertensive drugs may bring adverse reactions to hypertensive patients, such as dizziness, general edema, general weakness, etc., but taking a nap will not. Therefore, patients with hypertension can take a proper nap and keep healthy while maintaining sufficient spirit.
Taking a nap is good, but don't sleep too much. Taking a nap can make the spirit of the day better and work more efficiently. Try to take a lunch break in a comfortable environment and choose to rest in bed as much as possible.