Take a nap in the middle of the summer. How long is the best time to sleep?

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.

Fifth, don't sleep on your stomach during a nap. It is understood that most people do not pay attention to the posture of napping, some lie on their stomachs, and some simply sleep on the table. In fact, sleeping at the desk will reduce the blood supply to the head, and people will wake up with a series of symptoms of cerebral ischemia and hypoxia, such as dizziness, dizziness, and fatigue.

At the same time, using your hands as pillows will compress your eyeballs, which will easily induce eye diseases over time, and lying on the table will compress your chest, affecting blood circulation and nerve conduction.

Sleep experts have found that the human body tends to sleep in two stages, once at night, the central body temperature and wakefulness will drop at the same time; The other occurred in the afternoon, but to a lesser extent.

Regardless of whether you get enough sleep at night, taking a nap in the middle of the day is a normal physiological need of human beings. Proper napping can make up for the lack of sleep at night, make the hormone secretion in the body more balanced, slow down the body's metabolism, reduce energy consumption, and avoid premature aging. Medical experts have found in experiments that taking a 30-minute nap every day can reduce the incidence of coronary heart disease by 30%.

The mountainous north of Ecuador is one of the world's longest-lived regions, and its inhabitants have the habit of taking a nap.

Studies have confirmed that napping relaxes and rests all systems of the brain and body, and is more effective than drinking coffee and cola in helping people relax their minds, reduce stress, and eliminate fatigue. And this relaxation is becoming more and more important for modern people.

Work is productive after a nap.

According to the New York Times, a 24-minute nap can effectively improve the concentration and performance of pilots flying across the Atlantic. According to a NASA study, a 45-minute nap a day increases productivity by 35 percent and increases the ability to make good decisions by 50 percent. Scientist Rockin said the study shattered the illusion that the longer you are awake, the more productive you are.

The Harvard Center for Psychology Research divided 105 office workers into two groups: taking a nap and not taking a nap. The results showed that those who took a one-hour nap were 90% awake in the afternoon compared to 9 a.m. when they first went to work. From this, Dr. Mednik advises bosses:

In order to be productive at work, let employees enjoy the benefits of napping.

Sleep research experts from the German Institute of Psychiatry recently released the results of a study saying that the human body sleeps according to a hypercircadian rhythm, and in addition to the night, sleep is also needed during the day. Germans don't usually have the habit of taking naps, but after the results were announced, more and more office workers started to take a break in the office during the day. The town of Vuhita, near Hamburg, has announced that it encourages employees to take a 20-minute nap at noon every day.

It's best not to take a nap at your desk.

Napping is closely related to an individual's physique, sleep status, age, and disease. All people who lack sleep at night and those who are frail and sick should take a nap, except for the elderly with cardiovascular and cerebrovascular diseases, napping is beneficial and harmless to most people.

However, in order to achieve a healthy nap, there are also a few points to pay attention to: it is not advisable to overeat before napping, and start taking a nap half an hour after meals, and the time should be within half an hour. If possible, it is best to lie down for a nap, but most office workers take a nap due to limited conditions, which will reduce the blood supply to the head, and a series of symptoms such as dizziness, dizziness, and fatigue will occur after waking up, and will also compress the eyeballs and induce eye diseases.

In addition, napping at the desk can compress the chest, affect breathing, and also affect blood circulation and nerve conduction, making the arms and hands numb and painful.

A summer lunch break of 20 to 30 minutes is appropriate.

The purpose of taking a nap in summer is to replenish the spirit, so that you can have more energy to devote yourself to study and work in the afternoon, and the nap also helps to improve the blood supply function of the brain, which can improve the efficiency of work and study.

Summer is coming, we all take a nap, summer nap sleep about ten minutes to half an hour or so, it is best not to sleep too long, and do not sleep too short, sleep too short, we can't sleep at all, sleep too long, we will be more tired, the gains outweigh the losses.

Whether it is summer or winter, the nap time is generally controlled at 30 minutes, and the nap time should not be too long.

This summer was supposed to be hot. So the normal nap time should be controlled between one hour and two hours. If you sleep too long, you won't be able to sleep at night.

Some friends feel a little tired after taking a nap, as if they haven't fully woken up, and even start to fall asleep at night, in fact, napping is not as simple as you think, napping is also knowledgeable.

Unless you're tired, it's not a good habit to sleep all afternoon. It disrupts your body clock, and the body's response is to get more tired the more you sleep. We still need to go to bed at the right time, get up, and live a regular life so that we can be healthy and not miss work.

Napping makes you more tired, and most of the time it's so filial. So what is the reason? Some people say we sleep at night and work during the day, and if you turn it upside down, your body will give you a response.

Another theory is that because the human body is constantly carrying out metabolism and cell movement, and sleep beyond the natural law, it will become more and more tired, and you will feel tired as soon as you wake up, and the nap time should be about 30 minutes.

In short, there are no special circumstances, do not take a nap for too long. I've had naps since I was a kid. I have to take a nap when I come out to work, otherwise I won't have energy in the afternoon.

I think that a one-hour nap is the standard, and even if you can't fall asleep soundly, it's good to be able to lie down and close your eyes. An hour is just right, and I fell asleep in a few minutes, and it would be nice to have half an hour of sleep. The more you sleep during the day, the more tired you will be in the afternoon, and napping longer than an hour has no effect.

The best nap time is between 13:00 and 14:00.

Get a good night's sleep and no trouble in the afternoon! After a morning of hard work, many of us now squeeze in time to take a nap at noon, but what many people don't know is that many of us sleep in the wrong way, and the wrong way not only does not get the rest we want, but harms our health. Now that summer has arrived, a proper nap in the middle of summer is not only conducive to improving spirits, but also reducing the incidence of coronary heart disease and other diseases.

Here are some wrong ways to take a nap.

Get a good night's sleep and no trouble in the afternoon! After a morning of hard work, many of us now squeeze in time to take a nap at noon, but what many people don't know is that many of us sleep in the wrong way, and the wrong way not only does not get the rest we want, but harms our health. Now that summer has arrived, a proper nap in the middle of summer is not only conducive to improving spirits, but also reducing the incidence of coronary heart disease and other diseases.

Here are some wrong ways to take a nap.

Generally, a nap time of 20 to 30 minutes is more appropriate. Studies have shown significant benefits from napping for about 6 to 60 minutes, while 20 to 30 minutes is appropriate for most people. It is not recommended to take a nap for more than one hour, because taking a nap for about 20 to 30 minutes, and not entering the deep stage of sleep, is not only conducive to relieving the state of fatigue, but also avoids the situation of getting more and more tired as you sleep.

There are individual differences in the time of napping, and everyone's nap time habits will be different, and 20 to 30 minutes is just a reference time. For the elderly who have poor sleep at night and sleep disorders, it is recommended to reduce the nap time to avoid affecting the evening work and rest, and it is not recommended to take a nap immediately after meals. Therefore, it is necessary to plan the nap time reasonably to avoid some unnecessary accidents.

If you feel unwell, it is recommended to seek medical attention in time to avoid delaying the condition.

Hello, it is generally best to go to bed in 20-40 minutes at noon, and the sleep time at this time is in light sleep, which can not only restore the spirit, but also wake up quickly. Generally more than 50-60 minutes, into a deep sleep, not only can not wake up, but also more sleepy, I hope mine can help you

Nowadays, many people have the habit of taking a nap, taking a nap at noon, and doubling their energy in the afternoon. How can I get a good nap?

Napping is good for your health, especially for the elderly and children.

Experts recommend that people who engage in high-intensity physical or mental work, adolescents, children, and the elderly especially need naps.

Wu Hao, member of the General Medicine Professional Committee of the Beijing Neurological Association: Because in the process of napping, all aspects of the child's development are developing, such as brain growth and hormone secretion. Napping is also recommended for the elderly, because the elderly body is deteriorating, and napping can replenish physical strength.

It is advisable to take a nap for 15-30 minutes, and more than 1 hour will affect the night's rest.

Wu Hao, member of the General Medicine Professional Committee of the Beijing Neurological Society: It is generally recommended to sleep after lunch, and it is best to take a nap between 12 and 13 o'clock. The nap time should not be too long, it is generally recommended to be about 30 minutes, 15 minutes to 30 minutes, and not more than one hour at most.

If there is more, it will affect the rest of the night.

Ten minutes of nap time is enough, and if you are used to sleeping for a longer time, it should not exceed an hour. Because after sleeping too much, people will enter a state of deep sleep, the central nervous system of the brain will be deeply inhibited, the metabolic process in the body will gradually slow down, and you will feel more sleepy after waking up. However, it is also a nap, and some people wake up refreshed, full of energy, and work efficiently.

However, some people wake up sleepy and sleepy, listless EEG suddenly appears similar to waking fast waves, heart rate, breathing also accelerated, a significant feature is the rapid movement of the eyeballs, so it is also called rapid eye movement sleep. , and even dizziness.

Suppose our nap progresses according to the first cycle of nocturnal sleep sleep, usually entering deep sleep 20 to 30 minutes after entering sleep, and lasting 30 minutes or more once entering deep sleep. It usually takes 90 minutes to complete the entire sleep cycle. It is determined based on the optimal time of 10 to 12 hours per day.

For example, a child who sleeps for 10 hours from 9:00 p.m. to 7:00 a.m. is already the best sleep time. If the child will feel sleepy at noon, it is also scientifically reasonable to take a 2-hour nap from 12 30 to 14 30.

Sleep experts recommend that napping is best controlled within 10 to 20 minutes, which can help restore brain function and replenish energy for the afternoon. Only a small part of the glycogen enters the blood, the best working time in the first half of the day is about to pass, people will feel tired and need to rest, at this time, if you take a nap for 1 hour, you can eliminate fatigue and improve the work efficiency in the afternoon. Persistence can reduce the occurrence of certain diseases.

Napping is good for your health.

A healthy nap of 15-30 minutes is most appropriate, and the maximum should not exceed 1 hour. If the time is too short to achieve the effect of resting, you will still doze off in the afternoon. If you sleep too long, you will fall asleep more deeply, and after waking up, you will feel a slight headache and general weakness, and it will not be easy to wake up, and it will also affect your sleep at night (insomnia).