When it comes to summer, I feel sleepy. Some people can't get up as soon as they sleep. The more they sleep, the more drowsy they are. What kind of nap is the most scientific? How long is the best nap?
Five benefits of nap
The benefits of sleep on the body is self-evident, only half an hour's nap can also achieve good health effect.
1. Repair brain nerve, improve strain and memory
Researchers have found that sleeping promotes the repair of brain cells. Let the brain rest and recovery, can improve people's memory, help people remember complex concepts.
2. Promote tear secretion and nourish eyes
When you close your eyes and go to sleep, the eyeball ciliary muscles that have been tired all morning can get a rest, which effectively prevents the decline of vision.
The lacrimal glands, which are in a state of inhibition during the day, also begin to secrete a large number of tears, moistening the dry eyeballs due to long-time working. The temperature of cornea will rise, and the metabolism of cells will also speed up.
3. Repair the body's immune function and strengthen the physique
A research team has conducted research on the relationship between sleep, hypnosis and human immunity. The results show that: after hypnosis intervention for individual people with sleep disorders, the levels of T lymphocytes and B lymphocytes in the blood of the subjects are significantly increased; the immune system can be repaired to some extent during sleep, and then play a regulatory role in sleep.
4. Promote cell renewal and repair skin
The metabolism of skin is the most vigorous during sleep. When people fall asleep, the consumption of muscles, internal organs, etc. is reduced, skin blood vessels are completely open, blood can fully reach the skin to provide nutrition, self repair and cell renewal.
5. Repair oxidative damage and delay aging
It has been proved that animals deprived of sleep will show more obvious oxidative damage. Because during sleep, many proteins begin to synthesize, including some needed for antioxidation.
A scientific nap schedule
A study of sleep psychology by Dr. Rafael & middot; pireyo, a clinical professor at the sleep medicine center of Stanford University School of medicine, found that drowsiness is directly related to changes in body temperature.
From 13:00 to 16:00 and from 23:00 to 7:00 the next day, the body temperature is relatively low, so the best time for taking a nap is from 1:00 to 4:00 in the afternoon.
It's not the longer the nap, the better. Dr. Leon & middot; lake, a professor of psychology at Flinders University in Australia, points out that:
Limited conditions, how to take a nap?
Many white-collar workers and students always feel that they are busy with their work and short of time, so they have no conditions to take a nap. In fact, having a good nap is not as difficult as you think.
1. There's no bed. You can use a deck chair
For those who have space for a nap, it is recommended to buy a deck chair, which should be opened when taking a nap and folded when not in use, so as not to occupy too much space.
For people with insufficient space in the office area, it is recommended to buy a neck pillow, put it on during lunch break, and squint against the wall and other supports for a while. Try not to sleep on the table. It's bad for cervical spine and face health.
2. There's not enough time. Ten minutes is fine
Even if the nap time is compressed to 10-15 minutes, there are still many health benefits, and a short nap is easier to wake up quickly and get into work.
3. If you can't sleep, don't force it. Closing your eyes is also a rest
If you're not very sleepy, and you don't have to force yourself to fall asleep, you can close your eyes first, concentrate on breathing, slow down your breathing rate, and recover your physical strength.