Click on the Shaw Hospital star
"Don't sleep at noon, collapse in the afternoon"
Many people have the habit of taking naps
Not only can it relax the brain
It can also improve the efficiency of the afternoon
But sometimes I take a nap
I can feel energetic
Sometimes it's more sleepy
Why?
Let's get the correct posture for nap today!
Benefits of napping
Reduces the incidence of coronary heart disease
Significantly reduces the risk of developing hypertension in women
Especially premenopausal women
Increase productivity in the afternoon and evening
Improves memory and creativity
Relieves mental stress
Effectively reduce the incidence of a variety of chronic diseases
In addition to the above benefits, napping can also effectively relieve drowsiness after lunch and adapt to the body's sleep rhythm.
After lunch, a large amount of blood is concentrated in the gastrointestinal tract to participate in the digestion and absorption of food, and the blood supply in the brain will be relatively reduced, the degree of nerve activity will decrease, and "sleepiness and tiredness" will occur.
At the same time, 1 noon is the peak of sleep, and after lunch, the human sleep rhythm will be revealed, resulting in a "drowsy feeling".
Does everyone need a nap?
Naps, while there are many benefits, are not needed by everyone. In order to ensure the full energy during the day or the quality of sleep at night, naps can be appropriately reduced or not. Napping is not recommended for the following groups:
01
People who have not had the habit of napping for a long time
Long-term no nap habits, occasional naps will increase the sense of drowsiness in the afternoon, serious and even affect the normal work of the afternoon.
02
Some people with insomnia at night
People with insomnia at night are also not suitable for napping, which will reduce the tiredness at night, further aggravate insomnia, and affect normal sleep at night.
The timing of the nap is important
When is the right time for a nap?
The correct nap time should be selected half an hour after lunch, the stomach lunch has begun to be partially empty, at this time falling asleep can relieve the pressure of the digestive tract, on the other hand, it can reduce the regurgitation of food in the stomach to the esophagus.
How long should I take a nap?
It is advocated that naps are mainly short sleeps, including the sleep period and the light sleep period, and most people sleep in these two periods of time for about half an hour, and the time is too long to enter the deep sleep period and then wake up, but it cannot achieve the role of "anti-fatigue".
Choice of nap posture
◆ Recumbent sleep: Recumbent sleep is the best position. Sleep in the reclining position can relax the whole body and help with sleep quality, and there is not much difference in the way of short-term sleep recumbent such as side or flat sleep.
◆ Nap on the stomach: Naping on the stomach will not only compress the eyes, cause blurred and deformed vision, cause visual impairment and glaucoma in the long run, etc., but also squeeze the stomach and intestines, causing intestinal peristalsis to become slower or obstructed, and in the long run, it will lead to indigestion, flatulence and so on. In addition, napping on the stomach can also affect the blood flow back to the upper limbs, resulting in nerve damage.
If the nap environment can only choose to sleep on the stomach, it is recommended to cushion a soft neck pillow or throw pillow to avoid direct compression of the upper limbs and face.
◆ Sitting nap: Some people choose to sit with their heads back, the head will involuntarily flex or droop forward, prone to "falling pillow", part of the compression of the airway leads to poor breathing, low oxygen in sleep, and even compression of the internal jugular veins leading to poor return of the head and neck veins, long-term can also lead to cervical spondylosis. It is recommended to wear a ring cervical pillow to fix the head position after falling asleep and avoid the above situation.
note
Nap should also avoid direct blowing or blowing air conditioning, after falling asleep, the human muscles are relaxed, the capillaries of the whole body are dilated, and the human immunity is reduced, prone to colds, and even facial nerve paralysis, commonly known as "facial paralysis", so pay attention to keep warm before falling asleep.
Source: Jingyitong
Audit: Department of General Medicine, Run Run Shaw Hospital
Compiled by the comprehensive editor of Run Run Shaw Hospital
Copyright belongs to the original author
If there is any violation or infringement, please contact us
share
Click Favorites
Thumbs up