How long is it good to sleep in the nap? How to take a healthy nap?
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The normal sleep structure cycle is divided into two phases: non-rapid eye movement sleep (NREM) and rapid eye movement sleep (REM). NREM alternates with REM. Each time it is called a sleep cycle, it takes about 90~110 minutes. The two phases are repeated repeatedly. It is expected that the human body will experience 4~5 sleep cycles every night.
Let us review the whole process of human sleep. When you close your eyes and fall asleep, you are in bedtime. Next, you begin to enter the formal sleep period, when people's brains are more alert in the excessive stage of sleep, and are easily awakened by external influences, so it is called a shallow sleep period, which lasts 10 to 30 minutes. Then, the human body enters the deep sleep period and deep sleep period.
During these two periods, the brain's inhibition of the central nervous system gradually deepens. People enter a state of slumber, and are not easily affected by external influences, and even hard to wake up. The four phases have lasted for 60 to 90 minutes. Subsequently, the human body entered a rapid eye movement sleep period.
Because the eyeballs in this sleep stage will show a rapid jump, hence the name. Studies have shown that people's brain waves during rapid eye movements are similar to brain waves in awake state, usually accompanied by turning over and easily awakening. The people who wake up in this period also said that they are dreaming. At this point, one sleep cycle ends and people begin to enter the next sleep cycle.
Nap is an efficient sleep mechanism that is a requirement of people's normal biological rhythms. If it's not because of busy work, study and nervous emotions, or because of the nerve-exciting beverages such as tea and wine, try to keep a good habit of taking a nap. Grasp the time limit, let you wake up and re-inject the vitality of life, carry out high-performance learning and work in the afternoon, take a nap to health!
1, nap time is best controlled within half an hour, otherwise it will be very uncomfortable to wake up. Too long nap time will also disrupt the biological clock and affect the law of sleeping at night.
2, although nap is a nap, but it must not be too casual, do not sit or kneel on the table to sleep, which will reduce the blood supply to the head, people wake up after dizziness, vertigo, fatigue and other cerebral ischemia Symptoms of oxygen; if the hand is used as a pillow, the eyeball will be compressed.
Over time, it will easily induce eye disease. It will press the chest on the table, affecting blood circulation and nerve conduction, causing numbness and tingling in the arms and hands. The ideal nap position should be to lie down comfortably, lying down or lying on the side, preferably with the head high and low, lying to the right.
3, the weather is hot again, when you take a nap, you should also put a little towel or quilt on the abdomen to prevent the cold air from entering. Don't take a nap at the wind or the wind. Because people in the body temperature regulation during sleep, the central function is reduced, the light person wakes up after physical discomfort, and the severe person will suffer from cold illness.
4, do not eat too greasy things before going to bed, do not eat too much. Because greasy will increase the viscosity of the blood, which will aggravate coronary artery disease; if it is too full, it will increase the burden of stomach digestion. Many people are used to sleeping after lunch. At this time, the stomach has just been filled with food, a large amount of blood flows to the stomach, blood pressure drops, brain oxygen supply and nutrition decrease significantly, and immediately fall asleep will cause insufficient blood supply to the brain, and patients with kidney deficiency should take a nap.
5 unexpected benefits of nap
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1. If you don't have a bed, you have to take a nap to help your health and health.
A survey by the National Sleep Foundation found that one in three women felt that they were too tired to even have sex. A study by the University of Chicago found that 24-year-old men who test less than five hours a day have testosterone levels equivalent to 15-year-old boys.
If conditions are limited and you can't sleep on the couch, laying a yoga mat or fitness mat on the floor can also solve the problem. Sleep is an important factor in maintaining sexual strength: when you sleep for 8 hours a day, people will wake up in the fast-wave sleep state, and an erection will occur. If the cat stays up every night, the sleep is irregular, and the non-speed wave sleep period and the speed wave sleep period are a mess, resulting in no erection in the morning.
The sleep time of a person changes with age.
For example, the average sleep time between 19 and 30 is about 8 hours, and the fast sleep period is 19%, about 1.3 hours. Judging by the value of the previous record, a man with a strong working ability needs only 7-8 hours of sleep per day.
If you don't have a good night's sleep, you should try to find a time to take a nap in the daytime. The sleep time of each person should be 6-7 hours. This is the best secret to maintain sexual ability and physical strength.
2. Take a nap every day, good heart
In 2007, a study of 24,000 adults at the Harvard School of Public Health found that people who slept had a 40% lower chance of dying from heart disease than those who did not take a nap. A study by Allegheny College in the United States found that taking a nap for 45 minutes also lowers blood pressure.
Carl Doug Hamiki, director of the Thomas Jefferson University Sleep Disorders Research Center, believes that it is not necessary to take a nap for a long time. When you are sleepy, it is good to lower your head and close your eyes. The good afternoon nap is good for your health.
A good night's sleep not only makes the day a hundred times more powerful. When you go deep sleep at night, your heart rate slows down, your blood pressure decreases and your heart is stable, and your heart will get a good rest. But this does not mean that the longer you sleep, the better. A new study published at the annual meeting of the American College of Cardiology in Chicago found that sleeping more and sleeping more can hurt the "heart."
Dr. Rohit Alora, a cardiologist at the University of Chicago Medical School, said that adults who sleep less than 6 hours or more per night are more likely to have multiple heart problems.
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3. Take a nap between 12 and 13 o'clock to avoid weight gain.
An early study by Columbia University compared the relationship between sleep patterns and obesity. People who sleep 5-7 hours a night are 50% more likely to be obese than those who sleep 7-9 hours a night. People who sleep only 2-4 hours a night have a 73% increase in obesity. Between 12 and 13 o'clock, most people's physical fitness will decline, the most suitable for naps. Don't take it too late for a nap. Afternoon after 15 pm will affect the quality of sleep at night.