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At this moment, are you just waking up from a nap, or are you preparing for a beautiful nap?
Have you noticed this hot search today:
what’s going on? According to the survey, 87.56% of people nationwide have the habit of taking a nap. Nap does have many benefits, helping to lower blood pressure, protect the heart, enhance memory, improve immunity, eliminate fatigue, and restore energy…… span>But there are many sayings about naps that are often heard in daily life:
No sleep at noon, crash in the afternoon;
< p>The more you sleep at noon, the more sleepy you are, and you can’t wake up;
The more you sleep, the more tired you are, it is better not to sleep;
It is not suitable for people with diabetes to take a nap, which is harmful to the body;
nap nap is the right way to replenish body energy , sleeping wrong may make you more tired. How to sleep in the afternoon? How long does it take to sleep normally?
The longer the nap, the more impact on life expectancy? The length of nap time may not directly affect life expectancy, but scientific naps can reduce the incidence of certain diseases. A study has shown that taking a 30-minute nap every day can reduce the incidence of coronary heart disease by about 30%. A daily nap time of about half an hour can fully rest the coronary arteries and reduce the frequency of heart attacks. Gallery copyright image, not authorized to reproduceBut one thing, heart disease is relatively easy to affect life, >To a certain extent, naps can affect life expectancy under certain conditions.
In addition, there is a saying that taking too long a nap is more likely to develop diabetes, is that true?
Napping for more than an hour increases the risk of diabetes by 46%? Peking University School of Medicine has done a related study and found that people who take a nap for more than 90 minutes have a higher probability of developing diabetes. Mainly because sleeping too long during the day will affect the body’s metabolism and may cause problems such as abnormal glucose metabolism . A 2016 U.S. study showed that taking a nap for more than 90 minutes during the day increases the prevalence of metabolic syndrome and may lead to diabetes. Relevant studies have also been done in Japan, and the results show that taking a nap for more than one hour increases the risk of type 2 diabetes by 46%. This shows thatthere is a certain relationship between nap duration and diabetes.
Gallery copyright image, reproduced without permission
However, everyone’s physical condition is different, the way of naps is different, and the frequency of naps is also different. The length of nap time has individual differences in the probability of diabetes.
Although naps are good, why do some people get tired the more they sleep?
nappingToo long
Under normal circumstances,It is generally recommended that a nap time be within 30 minutes. If you sleep for too long, the central nervous system of the brain will cause the capillaries of the brain tissue to close for too long, which will slow down the metabolic process in the body, resulting in general discomfort and tiredness after waking up.
Morning after lunch
Recommended nap scheduleTake a break after lunch< span> is appropriate.
After a meal, there is more food in the stomach, which strengthens the peristalsis of the gastrointestinal tract and accelerates the blood circulation.
If you take a nap immediately after a meal, the blood supply to the brain and the whole body will be relatively reduced, the body will feel uncomfortable, and the nap time will be short, so you will usually feel tired after waking up.
During sleep, the heart rate is relatively slow, the blood flow through various internal organs is relatively slow, and the blood perfusion of the brain is relatively reduced. May cause “cerebral ischemia”, which can lead to feeling tired or dizzy. Is a nap good for everyone? Naps are great, but not for everyone. Especially for people with insomnia, it is best not to take a nap. People with insomnia can’t sleep well at night. If they take a nap during the day, their sleep motivation will decrease at night, which may aggravate the degree of insomnia or their emotions.
Gallery copyright image, not authorized to reprintdownload Of course, there are still some people who can take a nap, but be careful not to exceed 30 minutes: 1) People over 65 years old, 20% overweight (calculated by obesity index) percent) of the populationnapping increases blood viscosity, which may lead to cardiovascular and cerebrovascular diseases. 2) People with low blood pressureThe blood pressure will be relatively lower during nap, which may easily cause adverse conditions such as dyspnea. 3) People who may have severe circulatory disordersAfter lunch, blood from the brain will flow to the stomach, blood pressure Decreased, the oxygen supply to the brain decreases, which may aggravate dizziness. How to take a nap scientifically?
Don’t take long naps span>
Nap time also varies from person to person, but in general, it is recommended to take a nap within 30 minutes.
Try to avoid eating too much and take a nap immediately strong>
Don’t eat too much at noon, and don’t sleep right away after eating,It is recommended that after meals Take a break before thinking about taking a nap.
Because after eating in the stomach, it is necessary to consider the time for the body to digest the food, otherwise it is easy to cause indigestion and other problems.
Do not stand up immediately after waking up
If you wake up from a nap or at night, try not to get up right away.
It is recommended that you sit on a chair or a folding bed, rest for 3-5 minutes, and simply push your legs or move your lower arms.
Experts of this article: Peng Zhiping, physician of Beijing Public Security Hospital
Reviewer of this article: Chen Haixu, Doctor of Regenerative Medicine, PLA Associate Investigator, Second Medical Center, General Hospital
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