Don’t take a nap longer than this “length”, be careful the more you sleep, the more tired you are! It’s time to know the truth

Source: Science China (ID:Science_China)

You are just waking up from a nap , or are you preparing to take a nice nap?

Have you noticed this hot search today:

Do not sleep at noon, collapse in the afternoon; noonsleep more and more sleepy, unable to wake up ;The more you take a nap, the more tired you will be, it is better not to sleep; diabetics do not It is suitable for naps, it is harmful to the body;

nap If you sleep right, you will replenish your body’s energy. If you sleep wrong, you may get more tired. How to sleep in a nap? How long does it take to sleep normally?

The longer the nap, the longer the life expectancy? The length of nap time may not directly affect life expectancy, but scientific naps can reduce the incidence of certain diseases. Studies have shown that taking a 30-minute nap every day can reduce the incidence of coronary heart disease by about 30%. A daily nap of about half an hour can make the coronary arteries fully rested to reduce the frequency of heart attacks. Image source: pexelsBut one thing, heart disease is relatively easy to affect life expectancy, To a certain extent, nap under certain conditions can affect lifespan.

In addition, there is a saying that too long naps are more likely to develop diabetes, is it true?

Napping for more than 1 hour, 46% increased risk of diabetes? 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. Japan has also done related research, the results show that nap time more than 1 hour, the risk of type 2 diabetes will increase by 46%. It can be seen that there is indeed a certain relationship between nap time and diabetes. picture fromsource:pexels

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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?

  • Nap time is too long

  • < /ul>Under normal circumstances, it is generally recommended that the 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, slowing down the metabolic process in the body, resulting in general discomfort and tiredness after waking up.

    • Morning after lunch

    It is recommended to take a nap after lunch.

    After a meal, there is more food in the stomach, the gastrointestinal motility is strengthened, and the blood circulation is accelerated.

    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.

    • Lay down on the table orSitting nap

    The heart rate is relatively slow during sleep, the blood flow through various internal organs is relatively slow, and the blood perfusion of the brain will also be 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 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 mood.

    image fromsource:pexels

    Of course, there are still some people who can take a nap, but be careful not to exceed 30 minutes: (1) People over the age of 65, people who are 20% overweight (percentage calculated by obesity index): The afternoon nap will be Increased blood viscosity may lead to cardiovascular and cerebrovascular diseases. (2) People with low blood pressure: The blood pressure will be relatively low during a nap, which may easily cause adverse conditions such as dyspnea. (3) People who may have serious disorders of the blood circulation system: After lunch, the blood of the brain will flow to the stomach, the blood pressure will decrease, and the oxygen supply to the brain will decrease, which may aggravate dizziness. How to take a nap scientifically?

    • Don’t take long naps

    Nap time also varies from person to person, but in general, it is recommended to take a nap within 30 minutes.

    • Try to avoid taking a nap immediately after eating too much

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    Don’t eat too much at noon, and you can’t sleep immediately after eating. It is recommended to take a rest after a meal and then consider 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.

  • It is recommended not to sleep on your stomach

  • Especially for many office workers, you can choose a neck pillow to sleep on your back, but try not to take a nap on your stomach.

    • Do not stand up immediately after waking up

    Wake up from a nap or at night, try not to get up right away.

    It is recommended to sit on a chair or a folding bed first, rest for 3 to 5 minutes, and simply kick your legs or move your lower arms.

    Expert of this article: Peng Zhiping, physician of Beijing Public Security Hospital

    Reviewer of this article: Chen Haixu, Regenerative Medicine Ph.D., Second Medical Center of PLA General Hospital, Associate Researcher

    This article is from Science China (ID:Science_China) and may not be reproduced without authorization , if you need to reprint, please contact the original official account.

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