Why then go to sleep, take a nap for an hour, and get eight hours at night, and the quality of sleep

Two concepts are better sleep quality at night.

Naping is a routine activity that many people do after lunchtime. Not only does it make people feel sober, but it also keeps one on their toes during a busy afternoon. However, many people consider whether napping can negatively affect their sleep at night.

This post will discuss whether taking a nap for half an hour can affect your sleep at night.

Does a half-hour nap make it difficult to fall asleep at night?

Studies have shown that whether sleep affects sleep at night depends primarily on the timing and amount of naps. If you take too long naps, it may make it difficult for you to fall asleep at night. According to the National Sleep Foundation, naps should be limited to 20-30 minutes.

And, it's best to take a nap between 2:00-3:00 p.m.

This will avoid affecting your daily sleep patterns.

The benefits of taking a half-hour nap for sleeping at night.

In contrast to an excessively long nap, a half-hour nap can help with physical and mental recovery. If you have a busy morning, a half-hour nap can help your body and brain relax. According to the results of a study by the University of Southampton in the United Kingdom, napping can improve mental state and cognitive performance, and reduce concentration and fatigue.

Therefore, a half-hour nap can wake you up at night and be ready for a new challenge.

Recommendations for controlling nap time.

Although sleep is very important for the body, too long naps can have a detrimental effect on sleep at night. Here are some suggestions for adjusting your nap time:

Take a nap at 2:00-3:00 p.m.

Nap time is limited to 20-30 minutes.

Avoid caffeine or beverages at night.

Stick to the same sleep and wake up times every night.

Conclusion Naping is an important form of rest that allows for physical and mental recovery. Even if the early deficiency of locust is a short nap, there are obvious benefits to lead arguments. However, if the nap is too long, it may have a negative impact on sleep at night.

The best option is to take a nap in the 20-30 minute range between 2:00-3:00 p.m. to help you stay awake at night and maintain a healthy sleep routine.

Because of circadian rhythms and sleep stress.

Circadian rhythm. The circadian rhythm is the biological clock in your body, and the circadian rhythm is the animal of the earth's mountains, which evolved in order to adapt to the rotation of the earth.

During the day, the person's body temperature is relatively high and they will stay awake; When night comes, the person's body temperature will continue to decrease until three or four o'clock in the morning, reaching the lowest, and after the person's body temperature is lowered, they will want to sleep.

When night falls, your body secretes melatonin, and when melatonin is fully produced, your sleep will be awakened.

During the day your body temperature is very high, there is no melatonin in your body, and it is not suitable for long sleep, only for short periods of sleep.

Sleep stress. When people are awake, they secrete a chemical called adenosine, which can cause us sleep stress, and the more adenosine accumulates, the more we want to sleep. Doing physical work will promote the secretion of adenosine.

If you get enough sleep at night, the adenosine accumulated the day before will be emptied, and you will feel awake the next day. At noon, you don't accumulate much adenosine in the morning, so you don't have a lot of sleep stress.

At night, you accumulate a day's worth of adenosine during the day, which makes you want to sleep very much, and for a long time.

One of the reasons why many people don't feel sleepy at night is that they don't have enough time to stay awake during the day and don't have enough sleep stress.

At last. Adults need 7-9 hours of sleep per night, and only 6 hours per night can create sleep debt.

Because in this way, you can ensure adequate sleep, promote blood circulation, improve the body's immunity, promote metabolism, prevent diseases, and prevent cancer.

8 hours of sleep can replenish the energy needed by the human body, can relieve physical fatigue, and can start a new life in the day, so you must sleep enough for 8 hours a day.

Because sleeping 8 hours a day is very good for the body, it can make the mental state very good, and can improve the body's immunity.

Because 8 hours can give your brain a very good rest, you can get your body back to the best state.

Because in this way, the person's mental state can be guaranteed, and it can also play a relaxing role and relieve the fatigue of the body.

Too long a nap at noon: It leads to a relative decrease in sleep at night, and it is difficult to fall asleep, so you must grasp the time when taking a nap, don't sleep too long, take a nap for 20-30 minutes, and you can't sleep at night by adjusting the nap should be improved.

It varies from person to person, some people will have insomnia, some people will not have insomnia; Drink a glass of milk before going to bed at night to create a quiet environment conducive to sleeping, and exercise more in the afternoon to burn out your energy.

Just 10 minutes of napping can keep a person mentally active for at least an hour; A 30-minute nap can improve alertness and prevent unsafe driving, and the effect is comparable to drinking coffee. So why is that?

One study found thatA 10-minute nap in the afternoon every day can drive away drowsiness, and the relaxing effect on the nerves is comparable to an hour of deep sleep. If you take a nap for 30 minutes a day, you can make hormone secretion more balanced, and the risk of coronary heart disease can be reduced by 30%. "Recharging" yourself with a nap can improve the brain's responsiveness and improve your productivity in the afternoon.

People who don't sleep well at night should take a nap at noon to improve the effects of sleep deprivation.

And taking a nap every day is good for the heart. A 2007 study of 10,000 adults by the Harvard School of Public Health found that nappers were 40 percent less likely to die from heart disease than those who did not. A study by Allegheny College in the United States found that:

Taking a 45-minute nap can also lower blood pressure. Carl Jefferson University, Director of the Center for Sleep Disorders Research at Thomas Jefferson University, USA, Carl ? Doug Hamkey believes that there is no need to take a long nap, and it is also very effective to lower your head and close your eyes when you are sleepy.

Even take a nap between 12 and 13 o'clock to avoid weight gain. An early study at Columbia University compared the relationship between sleep patterns and obesity and found that people who slept 5-7 hours per night were 50% more likely to be obese than those who slept 7-9 hours per night; People who slept only 2-4 hours a night were 73% more likely to be obese. Between 12 and 13 o'clock, most people's physical fitness will decline, which is most suitable for napping.

The nap time can be half an hour after lunch, and do not go to bed immediately after eating; The lunch break should not exceed half an hour, otherwise it will be more tiring.

Just 10 minutes of napping can keep people mentally active for more than 2 hours; A 30-minute nap can increase alertness, and the effect is comparable to drinking coffee.

Because a short period of high-intensity rest can make the brain more relaxed, this efficiency is very high.

The main thing is to adjust your whole state in time, and that ten minutes affect the work of the afternoon.

This is true because a lunch break relieves fatigue for the first half of the day.

Because by noon, people need to take a nap to be able to stay energized.

That's why it's said because napping allows the body to get a good rest.

Because a lunch break is so important, it can lift you up all afternoon.

Because a short break at noon can restore physical strength and make the mind clearer.

If you don't sleep well at night, you can make up for it during your lunch break.

This may be because people are particularly sleepy at noon, so it happens.

Take a nap and talk about some "skills".

Busy work and tense rhythm often make manpower inadequate, so napping has become an important guarantee for many people's work in a day. Experts believe that napping can not only enhance physical strength, eliminate fatigue, improve work efficiency in the afternoon, but also have the effect of enhancing the body's protective function. However, there are many things to pay attention to in napping, and only a reasonable napping method can achieve the best effect.

First, don't rush to take a nap after eating. Many people are accustomed to going to bed after lunch, and at this time, the stomach is just filled with food, a large amount of blood flows to the stomach, blood pressure drops, and the oxygen supply and nutrition to the brain drop significantly. Therefore, it is best to move for 10 minutes before napping to allow food to digest.

The second is to pay attention to the time to fall asleep. Most people think that as long as you sleep at noon, you can achieve the effect. However, according to experts, the easiest time for people to fall asleep is 8 hours after waking up in the morning or 8 hours before going to bed at night, around 1 o'clock in the afternoon.

Because at this time, people's alertness is in a natural decline period, and the body will get a good rest during the nap at this time.

The third is to pay attention to hygiene during naps. Don't eat anything too greasy before going to bed, and don't eat too much, because greasy will increase blood viscosity, aggravate coronary artery disease, and oversatiety will increase the burden of stomach digestion. In addition, after waking up, you can drink a glass of water to replenish blood volume, dilute blood viscosity, and then you can do some light activities such as walking.

Fourth, napping should not be too long. Experts believe that a healthy nap is most appropriate for 15-30 minutes, and the longest should not exceed 1 hour. If the time is too short to achieve the effect of rest; If it takes too long, you will wake up with a slight headache and general weakness, and it will not be easy to wake up.

Take a 2-hour nap every day, and if you stick to it for a long time, your body will reap 3 gratifying changes!

Normally it is not included, generally start work at 9 a.m. and leave work at 6 p.m. You do the math, it doesn't include 12 o'clock to 1 o'clock.

The daily sleep time is bai

The total amount of sleep in 24 hours, Zhi of course includes naps. Now those seventy or eighty-year-old people only sleep five or six hours a night, but because they all have lunch breaks, they still don't feel sleepy. However, don't divide the lunch break and the time to sleep at night, it is best to occupy a longer time at night, more than an hour at noon is enough.

Sleep duration varies depending on age. Adults are generally about 7 hours. Nap time is, of course, also the time of day. But napping too long is not necessary or even good.

It should not be included, just 8 hours of sleep at night. And it's better not to go to bed late and wake up late, so that even if you sleep for 8 hours, the effect is not good.

Eight hours refers to the normal rest time during the night.