It is recommended not to take a nap for more than half an hour! Do you really know how to take a nap scientifically?

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napping is the only way Summer yyds! However, don’t take a nap for too long in summer. The best time for a nap is 10 to 20 minutes, which can refresh the mind.

Have you had this experience? After waking up in the afternoon, I was more tired than before going to bed. The solution to this problem is to shorten the nap time. Do not sleep for more than 30 minutes, it is easy to fall into sleep inertia. The so-called sleep inertia is a state of temporary low alertness, behavioral disorder, and cognitive decline when a person wakes up from deep sleep. The more tired and sleepy you are, the worse you feel.

Nap time is too long, and sleep is easy to fall into a vicious circle. Doctors suggest that nap time should not exceed half an hour. Difficulty sleeping at night. If you have trouble sleeping at night, you will feel more sleepy in the middle of the day the next day. For those who occasionally sleep poorly at night, it is no problem to take a nap during the day to adjust, but for people with sleep disorders, do not sleep in the afternoon in summer.

Tips! Go to bed every 20 minutes after lunch

Do I have to fall asleep for a nap? The “2022 Chinese National Healthy Sleep White Paper” shows that more than 70% of people in my country have the habit of taking a nap to make up for sleep. Experts remind that the most important thing for lunch break is to rest, just to relax the body and mind. It is not necessary to fall asleep. It is recommended to take it 20 minutes after a meal, not too long, otherwise it will affect the efficiency of the afternoon and the quality of sleep at night.

In addition, the best time to take a nap is from 13:00 to 16:00. Taking a nap too late may affect sleep at night.

As a final reminder, the above research data includes weekends!

How to determine the appropriate nap time for you

7 tips to teach you how to take a scientific nap

Scientific nap:

①Do not eat greasy food before going to bed;

②Pillow on the pillow; It is better to lie on your back or side;

④Time: about half an hour is appropriate;

⑤Light activities after waking up: stand up slowly and drink a glass of water;

⑥Avoid air conditioners or fans blowing your body directly;

⑦Don’t sit or nap on your stomach.