A nap is good, but how long is enough? Experts point to the right nap time

There are many health benefits of napping, but experts also point out that there are a few things to keep in mind when taking a nap.

It is said that if you do not sleep in the afternoon, you may be more tired in the afternoon! Especially now that spring is here, it’s easy to doze off, and a nap in the afternoon can rejuvenate the afternoon.

However, Lu Kelin, an academician of the Chinese Academy of Sciences, said that it is not suitable to sleep during the day. Do you think this makes sense?

The benefits of naps
1. Eliminate fatigue

After a morning of intense work, people’s brain and physical strength are gradually exhausted, and the body will also feel tired. Taking a break at noon not only helps relieve nervous tension, but also relieves fatigue and restores energy. A nap can also reduce muscle soreness and help the body bring positive energy to work in the afternoon.

In 2010, a study published in the Journal of Psychiatry and Clinical Neuroscience found that the body was significantly more relaxed and refreshed after a nap. In fact, many people feel relaxed after a nap. This has the effect of improving mood, reducing stress and helping to feel more relaxed.

2. Helps prevent dementia

In 2021, a study by Shanghai Jiaotong University and the Fourth People’s Hospital of China found that short sleep can effectively prevent Alzheimer’s disease and make the mind sharper.

3. Increase creativity

Working continuously for long periods of time can stress the brain and hinder creativity and problem-solving. This seriously affects the efficiency and quality of work. At this time, a short nap can help unblock the nervous system, restore the alertness of the brain, and help people solve problems more effectively.

How long do you nap for?
A research team from Guangzhou Medical University studied 300,000 people to assess the relationship between napping and the risk of cardiovascular disease and death. The results of the study showed that people who had the habit of napping for more than an hour had a 30% increased risk of death and a 34% increased risk of cardiovascular disease.

While naps have many benefits for the human body, try not to sleep for too long. Professor Jiang Fan, director of the Sleep Disorders Department of the Brain Hospital of Guangzhou Medical University in China, explained that if you doze off for a long time, it is easy to fall into REM sleep. ). Exercise: REM sleep) and deep sleep. At this point, muscle tone drops dramatically, and breathing and pulse become irregular. If you wake up at this stage, the body will feel sluggish, weak, listless and weak.

Especially for patients with sleep apnea, if the nap time is too long, it will increase the occurrence of hypoxia and sleep apnea, increase the burden on the heart, and increase the risk of disease.

For some people, naps are like a form of relaxation with many physical benefits. However, for those who don’t have a nap habit, don’t force yourself to sleep. Instead, just close your eyes and rest.

Generally speaking, the nap time should not be too long, and the nap time should not exceed 30 minutes. If you sleep for more than 30 minutes, the body enters a deep but incomplete sleep state. If you wake up suddenly, your body will appear tired and sluggish. In addition, taking too long naps can also affect sleep at night.

2 no nap
1. Don’t go to bed right after a meal

Sleeping after a meal can easily affect the digestion and absorption of food, and at the same time affect the quality of sleep, and it is easy to cause fatigue and dizziness after getting up. The 10-20 minutes after a nap is an ideal time to take a nap.

2. Don’t lie in bed.

Most students or office workers often have the habit of sitting at their desks at noon. However, this can be harmful to the body.

Sleeping on a desk will compress the eyeball, easily damage the eyes, and easily lead to glaucoma, myopia and other diseases. Sleeping on your stomach can compress blood vessels or nerves in your arms, causing numbness or weakness in your arms. In addition, lying on the table and bending the body can easily cause lumbar disc degeneration, causing neck, shoulder, back, and low back pain.

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