“Don’t sleep during the day, healthy people try to sleep at night!”

All say that if you don’t sleep at noon, you will collapse in the afternoon! Especially now, when it is easy to feel sleepy in the spring, taking a nap at noon can restore vitality for the study and work in the afternoon.

But someone even said that you shouldn’t sleep during the day, or Lu Lin, an academician of the Chinese Academy of Sciences, said it. Do you think it makes sense?

1. Don’t sleep during the day, why did the academician say not to take a nap

“2022 China Workplace Youth Sleep Quality Report” shows that over 70% of young people sleep less than 7 hours a day on average. The more awake our brains are during the day, the better they can sleep at night, so for people with chronically poor nights sleep, don’t make up for sleep during the day and don’t take naps.

Because people who have poor sleep for a long time,If they take a nap during the day, they will fall into a vicious circle of insomnia at night , at night, the body’s biological clock will become chaotic, or the time to sense sleep will come later. Therefore, Academician Lu Lin suggested that people who cannot sleep well at night should not take a nap.

Make a point, that is to say, sleep at night is more important than sleep during the day. Academician Lu Lin suggested that it is best to go to bed before 11:30 in the evening, get up around 7 in the morning, and become an adult. People need to sleep 7-8 hours a day, primary school students need 10 hours of sleep, junior high school students need 9 hours, and high school students need 8 hours.

Second, what is the difference between those who like naps and those who don’t like naps

Whether to take a nap or not depends on each person.Academician Zhong Nanshan of the Chinese Academy of Engineering once admitted that taking a nap is to restore energy and relax. The magic weapon, proper nap is also good.

1. Eliminate sleepiness and enhance brain memory

Harvard University psychology Scientist Mednickresearch has found that naps during the day can boost sleep-dependent memory just as well as sleep at night. Therefore, taking a nap can help enhance memory. Taking a nap can transform fragmented memories into memories with a network structure, and during sleep, information can be changed from short-term memory to long-term memory.

2. Regulate emotions and reduce stress in life

2010, published in span>A study in Psychiatry and Clinical Neuroscience found that the body’s relaxation and pleasure components were measured during waking hours after a nap will increase significantly. In fact, many people will feel relaxed after taking a nap, which can effectively improve their mood, relieve tension, and feel much more relaxed.

3. Help prevent dementia

In 2021, < strong>Professor Sun Lin from Shanghai Jiaotong University and Professor Han Cai from the Fourth People’s Hospital of Wuhu City, Anhui Province and others found that nap can effectively prevent Alzheimer’s disease, and the regularity It also makes your mind sharper, according to a study now published in the journal General Psychiatry.

4. Help prevent cardiovascular and cerebrovascular diseases

Published in the journal Heart A study in , found that people who took occasional naps, such as 1-2 naps per week, were associated with almost half the risk of heart failure/stroke compared with those who didn’t nap at all /span>, about a 48% reduction.

Third, focus: if the nap time is too long, it is too late

The research team from Guangzhou Medical University conducted an analysis by studying the nap situation of 313,651 participants to assess the relationship between napping and cardiovascular disease risk and all-cause mortality risk.

The results of the study showed that people who took a nap of more than an hour were 30% more likely to take a nap than those who didn’t take a nap when they got enough sleep at night. risk of all-cause mortality and 34% of cardiovascular disease.

Although naps have many benefits for the human body, longer is not always better. Director Jiang Fan of the Department of Sleep Disorders, Brain Hospital Affiliated to Guangzhou Medical Universityexplained that if the nap time is too long, it is easy to enter REM sleep and sleep disorders. In the deep sleep stage, the muscle tone of the human body is reduced, and the breathing and heartbeat are uneven.

If you wake up from this stage of sleep, you are prone to palpitation, fatigue, listlessness, and depression strong>. For patients with sleep apnea, if the nap time is too long, it will increase the occurrence of hypoxic events and sleep apnea events, increase the cardiovascular load, and increase the risk of disease.

4. What should I pay attention to when taking a nap?

In addition to taking a nap In addition to paying attention to the time not being too long, there are also three points to pay attention to to get a good nap:

1. Go to bed immediately without eating< /span>

It is easy for horses to go to bed in the morning after eatingAffects the digestion and absorption of food , it will also affect the quality of sleep, and people are prone to feel fatigued and dizzy after waking up. It is recommended to take a nap for 10-20 minutes after lunch, or sleep for 15-30 minutes before lunch.

< p>2. It’s best not to sleep on your stomach, and you should sleep on your back no matter how bad it is.

Sleeping on the table will compress the eyeballs , It is easy to damage the eyes, leading to glaucoma, high myopia and other diseases. In addition, sleeping on the stomach will also compress the blood vessels or nerves of the arms, resulting in numbness or weakness in the hands. It is recommended to sleep on the back for naps. If you can buy a foldable sheet in the company If it is not possible, you can also choose to lean on the chair and squint for a while.

3. Those who are overweight should not sleep.

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For obese people, there may be problems with the metabolism of lipids and carbohydrates, and when people are in a sleep state, the speed of metabolism will be reduced. Slow down, so taking a nap for obese people is not conducive to weight control. It is best not to take a nap. If you really want to sleep, you should avoid eating too much high-fat and high-calorie food for lunch.

For some people, taking a nap is equivalent to a gas station, which has many benefits to the human body, but those who do not have the habit of taking naps You don’t have to force yourself to take a nap, and closing your eyes is also a good rest.

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