Taking a proper nap is not only conducive to improving the spirit, but also can reduce the incidence of coronary heart disease and cardiovascular and cerebrovascular diseases. But did you really sleep right?
How long is the best nap?
Taking a nap is the most convenient and quick way to replenish energy when working continuously for a long time. But if you sleep too long, it will also bring negative effects.
If the nap time exceeds 1 hour, people will easily fall into deep sleep, and drowsiness and insomnia will easily occur, such as drowsiness, groggy, and inability to fully mobilize their thinking. And it will also lead to their general weakness and fatigue when they sleep.
Suggestion: The best nap time is about 20 minutes, which belongs to "fast-charging" nap, which is helpful to quickly restore body energy, improve alertness and get into work quickly and efficiently.
Precautions before siesta
Gastrointestinal peristalsis will be accelerated after meals, and a large amount of blood in the body will be concentrated in the digestive system, which will reduce the oxygen supply to the brain and easily cause drowsiness.
However, if you sleep immediately after meals, it will easily lead to indigestion and gastritis in the digestive system, and may also cause food reflux and reflux esophagitis; It may also be due to insufficient blood supply to the brain, which leads to dizziness and limb weakness after waking up.
Suggestion: Walk or stand a little after meals, and then take a nap about 20 minutes after meals.
The best posture for a nap
You'd better take a nap on your back. If you sleep on your stomach, it is very harmful to your health.
(1) damage to eye health. Sleeping on your stomach, your eyes are pressed and your intraocular pressure is increased. After a long time, it is easy to cause temporary blurred vision after awakening.
② Injure the spine. The normal spine of the human body should be "S" shaped from the side, but it is easy to bend over when sleeping on the stomach, and the spine becomes "C" shaped. In addition, the downward tilt of the head will cause uneven pressure distribution in the lumbar, thoracic and cervical vertebrae and damage the spine.
(3) affect breathing. Humpback with chest is not conducive to lung opening, and breathing is blocked, which will cause hypoxia, especially in patients with coronary heart disease.
Suggestion: Try to take a nap on the bed or sofa when you are at home. During lunch break, office workers can put pillows behind their heads in a semi-recumbent position, so as to reduce cardiopulmonary and facial oppression.
When sleeping, the pores of the human body will be in an open state and the body's resistance will be reduced. You should avoid sleeping in the vent. For people in poor health, you can cover your abdomen with a thin blanket during a nap to prevent colds.
Matters needing attention after waking up from a nap
Getting up suddenly may cause postural hypotension, so don't get up quickly after waking up.
Suggestion: Get up slowly after waking up, sit up straight for 30 seconds and stand up. You can also flick and massage your arm to relieve pain and regain consciousness.