Since ancient times, Chinese people have paid attention to sleeping at midnight. It can be seen that taking a nap is the key to health preservation and improving the spirit. Especially for office workers, if they don't sleep at noon, will they collapse in the afternoon? So how long is the best time to take a nap?
Napping for more than half an hour increases the risk of diabetes? This is by no means alarmist. Researchers have found that napping for less than half an hour has no risk. More than half an hour begins to increase, and more than one hour begins to soar! The risk of type 2 diabetes caused by napping for one hour has increased by 45%! People with hypotension or blood circulation diseases will wake up after a long nap The burden of blood vessels. When the nap time exceeds five hours, experts say, it will affect the body's sleep.
Nap Guide
Nap time: 20 ~ 30 minutes nap time is the best, help to quickly restore body energy, this time also helps to slow down the heart rate. Even if you don't fall asleep during this period, you can rest your brain and relieve eye fatigue.
Nap time: it is not suitable to take a nap immediately after lunch, because a large amount of blood flows to the stomach after lunch, blood pressure drops, and oxygen and nutrition supply to the brain drops significantly. At this time, if you enter the nap, it will cause insufficient blood supply to the brain, and in serious cases, gastritis may occur. Before the nap should be 10 minutes of activity, so that food digestion, and then take a nap is most appropriate. The best time to take a nap should be around 13 noon.
People not suitable for nap: in addition to the length of nap, several special groups are also not suitable for nap: obese people, people with standard body mass index (IBM) above 25, that is, the body mass index (kg) divided by the height (m) square, the body mass index of normal adults is between 18.5 and 23.9. People's digestive ability slows down in sleep, which is easy to aggravate or cause obesity. For the elderly over 64 years old, the sleep time of the elderly is generally less than that of the young. Napping may affect their sleep at night, which will destroy their biological rhythm and endanger their health.
Nap posture: due to various reasons, many people choose to sleep at their desk, that is, sleep on the table. But it is easy to cause blurred vision, even facial paralysis. When lying down for a nap, the body is not evenly stressed, resulting in compression of many nerves, numbness of arms, face, hands and feet, unable to maintain the correct sitting posture, and may also lead to lumbar disc herniation, scapulohumeral periarthritis and other diseases. If the posture is not appropriate, pressing the eyeball, there will be temporary blurred vision, for a long time, it will cause myopia, and even lead to other eye diseases.
Correct nap posture: take a pillow or soft cushion, lie on one side of the face, do not press the eyes, relax the whole body, and place the hands in a comfortable position, so as to avoid pressing the optic nerve and prevent the stomach from being squeezed. Head against the back of the chair or against the wall, put the U-shaped pillow on the neck, put on ear plugs, eye masks, and keep the limbs vertical naturally. Sleep on your back. If there are conditions for a nap, the best position is to lie flat, so that the whole body is in a relaxed state, and the sleep quality will also be improved a lot.
Three kinds of people are particular about taking a nap
Take a nap or not should go with the flow. People who are in line with the following characteristics need to be more careful when taking a nap. Otherwise, the disadvantages may outweigh the advantages.
insomniacs
Insomnia people usually do not have good, regular sleep habits, but 2-4 PM is very easy to get sleepy. At this time, if you indulge yourself to sleep comfortably, you may not be able to cultivate drowsiness at night.
If you are very sleepy, you can allow yourself to sleep for 15-20 minutes.
Fat people
Fat people, sugar, lipid metabolism may have some problems, the human body metabolism is relatively slow in the sleep state, so the fat people nap is not conducive to weight control.
If you have the habit of taking a nap, it is recommended to reduce the high calorie and high-fat diet for lunch.
People who lie down to sleep
After lunch, blood will rush to digestive organs, resulting in a decrease in blood supply to the brain, coupled with lower blood pressure in summer, may appear dizziness symptoms. When you get up after a nap, don't get up immediately. You should open your eyes and rest for 2-3 minutes before getting out of bed to prevent falling.
In fact, many people are used to taking naps, but we may not fully understand the length of naps and the precautions. After reading these materials, you will gain a lot, because studies show that napping for more than an hour increases the risk of diabetes. Therefore, for the sake of health, we should learn the nap guide well, do scientific nap, and pay attention to the sleeping posture, which will be more beneficial to health.