[Health] Taking a nap is also a technical job, and the harm of ‘sleep
ing wrong’ is really not small!
napping Benefits
1. Relieve Fatigue
After 10 am, human energy will gradually decline, resulting in fatigue. A proper nap can eliminate fatigue and restore energy.
2. Enhance memory
American and German researchers found that a proper nap can not only eliminate fatigue, but also enhance memory.
3. Improve immunity
Taking a nap can effectively stimulate lymphocytes in the body and enhance the activity of immune cells.
4. Prevention of coronary heart disease
According to research, proper nap can adjust the balance of hormones in the body and reduce the incidence of coronary heart disease.
5. Adjusting mood Taking a nap in the afternoon can improve mood, reduce the tension of the human body and relieve stress.
Nap4The Big Mistake
Nap Although it is good, nearly 80 percent of people taking naps have misunderstandings, which not only greatly reduces the quality of sleep, but also harms their health!
1.Sleep after eating
After eating, gastrointestinal motility will Speeding up, the blood in the body will be concentrated in the digestive system, which will reduce the oxygen supply to the brain and easily cause drowsiness.
However, if you go to bed immediately after a meal, for the digestive system, it is easy to cause indigestion, induce gastritis, and may also cause food reflux, causing reflux esophagitis; Insufficient blood supply to the brain causes symptoms such as dizziness and weakness in the limbs after waking up.
Recommendation: After eating, it is recommended to walk or stand around a little, and take a nap about 20 minutes after the meal.
2.Sleeping on stomach
The sleep mode of office workers is also a more harmful sleep mode.
?? Damage to eye health. When sleeping on the stomach, the eyeball is under pressure and the intraocular pressure is increased. After a long time, it is easy to cause temporary blurred vision after waking up; if the intraocular pressure is too high, it may also lead to glaucoma.
?? Harm the spine. The normal human spine should be ‘S’ shaped when viewed from the side, but it is easy to bend over when sleeping on the stomach. , damage the spine.
?? affect breathing. A hunchback with a chest is not conducive to opening the lungs, blocking breathing, and causing hypoxia, especially for people with coronary heart disease and other people who are more likely to cause breathing difficulties.
?? cause obesity. Sleeping at the desk, the stomach seems to be curled up and squeezed together, it will also aggravate the symptoms of indigestion, and the food cannot be converted into energy in time, which will lead to obesity.
Suggestion: When at home, try to sleep in bed in the morning, or in a recliner. However, for office workers, a pillow can be placed behind the head during a lunch break in a semi-recumbent position to reduce cardiopulmonary and facial pressure.
3.Sleeping in the vents
summer temperatures are higher and ventilated Corridors, facing the air-conditioning outlet and fans are cool, but they can easily cause diseases such as colds, headaches, joint and muscle pains, and even facial paralysis in severe cases.
Suggestion: During sleep, the pores of the human body will be open, and the body’s resistance will also be reduced. Sleeping in the vent should be avoided. For those with poor physical fitness, take a nap. Cover your abdomen with a light blanket to prevent colds.
4.Excessive nap time
during long hours of continuous work Taking a nap is the most convenient and fast way to replenish energy when you are in a normal state, but if you sleep for too long, it will also bring negative effects.
In the case of adequate sleep time the previous night, if the nap time exceeds 1 hour, it is easy for people to enter a deep sleep, which may cause sleep inertia, appearing to be awake rather than awake, such as: sleepy eyes Confused, groggy, unable to fully mobilize the mind, etc., it will also cause the body to be weak, and the more you sleep, the more tired you become.
Suggestion: nap time of about 20 minutes is the best, and it is most effective around 13:00. It is a ‘fast charging’ nap, which helps to quickly restore body energy, improve alertness, and quickly , efficient work.
This4none can’t take a sloppy nap
p>
1. People with low blood pressure
The weather in summer is sultry and the blood pressure will be relatively lower during a nap, which is especially unfavorable for people with low blood pressure, which may cause difficulty in breathing .
2. Overly obese people
Obese people generally eat a larger amount of food, while people’s digestive ability slows down during sleep, and food is easy to accumulate , Nap time is too long, easy to aggravate or cause obesity.
3. People with poor blood circulation
Those with high blood viscosity, those with dizziness due to cerebrovascular disease, and those with high blood sugar Not only is it not suitable to go to bed immediately after a meal, but it is also not suitable to take a long nap, which may aggravate the condition and even induce the risk of stroke.
4. People with sleep disorders
For those who have difficulty falling asleep at night, if the nap time is too long, it will be more difficult to fall asleep at night, repeating this , more harm to the body.
Good sleep, posture is very important
1. Supine position
The head, neck and torso are basically kept in the same straight line, and the body is very relaxed, but when lying on the back, it will also compress the muscles of the back, especially when the hands are raised, the muscles will be more tense. In addition, when lying on the back, the uvula in the mouth will sag, causing airway obstruction and snoring.
2. prone position
prone position will compress the chest and abdomen, and will cause poor blood flow to the heart. In addition, the breathing of the lungs will be hindered, and the urinary system will also be compressed. Face down will also lead to the deformation of the face, poor blood circulation in the face, dark spots and dull color.
3. Curl up
Curl up will affect the movement of Qi machine, which is very bad for Qi and blood circulation. After waking up, back pain and lumbar muscle strain are prone to occur.
4. Lateral position
Experts suggest that the right lateral position is the most recommended, lying on the right side with the right leg straight, Bend your left leg, cover your ear with your right hand, and put your left hand aside.