"Don't sleep at noon, collapse in the afternoon" is a common saying often mentioned in life, in fact, timely napping is indeed very helpful for delaying brain aging and alleviating physical and mental fatigue.
However, at the same time, some people will say "sleep at noon, collapse at night", that is, taking a nap can easily cause trouble at night. So what should be done if you want to achieve an effective balance, so that the nap can not only exert an effective physical and mental relaxation effect, but also avoid the phenomenon of insomnia induced by taking a nap for too long?
In fact, as long as the nap time is controlled within half an hour. In this way, you can effectively protect the brain through napping, and you can avoid the lack of nighttime distress caused by the long nap time, which can be described as killing two birds with one stone.
However, in addition, if you want to take a "right" nap, it is also necessary to pay more attention to the following four important things.
1. Nap timing
If you want to completely avoid the symptoms of insomnia at night caused by napping, in addition to controlling the nap length in time, you must also actively pay attention to the timing of napping. Usually, the nap time is best arranged between 13:00 and 15:00. Otherwise, when the nap time is too late, it is likely to adversely affect the night's sleep.
2. Nap position
To ensure healthy sleep, it is necessary to maintain a good sleeping posture. However, in real life, because the lunch break is often shorter, many people will choose to "informally" directly lie on the table to fall asleep during the nap process, and this wrong practice must be corrected in time.
Because in the process of using the lying posture for a long time, it is likely to cause serious adverse effects on food digestion, which also leads to many office friends who will have bloating, abdominal pain and even nausea and vomiting after waking up on their stomachs, and over time, it is easy to lead to a sharp increase in the incidence of gastrointestinal diseases.
Therefore, for the sake of good health, even during a short nap, it is recommended that you try to choose the supine or side recumbent position. For friends who are pressed for time and can only take a lunch break at the office, it is a good idea to prepare a simple folding bed in advance.
Otherwise, if you let the common vice of lying down and falling asleep for a long time, it is easy to cause serious adverse effects on the health of the stomach and the health of the cervical spine.
3. Get up slowly
In the process of getting up after the nap, everyone must pay attention to slow down the speed of getting up as much as possible. Because the state of the human body at this time is similar to that of the first awakening in the morning, that is, the mental state has turned to excitement, but the blood circulation speed is still slow.
Therefore, if you get up too fast and too violently, it is easy to lead to insufficient blood supply to the brain, which will be very unfavorable for brain protection. Therefore, for the sake of good health, when waking up from a nap, it is recommended that you must wait for 3 to 5 minutes first, and then get up slowly.
The above is an introduction to important knowledge related to napping. First of all, if you want to avoid insufficient sleepiness at night due to too long naps, the nap duration must be reasonably controlled, that is, it is best not to exceed half an hour.
Secondly, if you want to ensure the health of the nap, in addition to the nap duration, everyone must pay attention to the nap time, nap position and the speed of getting up after the nap.