The "summer heat" was a solar term, and the heat wave was carried in the wind and the heat season rose. In hot summer days, the temperature is high. After a morning of work and study, the human body consumes a lot of physical and mental energy. After lunch, be sure to lie in bed and sleep for a while, relieve fatigue, add more energy, so that there will be more physical and spiritual input into the afternoon work. So, how can we make the best use of good siesta time and make naps sleep more healthy and scientific?
What are the benefits of a nap during the summer vacation?
Experts said that at noon of summer, when the sun is burning, the sun is burning like a fireball. Due to the high ambient temperature, the blood vessels of the skin are often prone to dilation. The blood is concentrated on the skin, causing imbalance in blood distribution, especially in the brain. Therefore, the phenomenon of temporary lack of blood supply to the brain occurs, making people feel unable to mention the spirit, lethargic. So a nap is very important.
Eliminate fatigue and restore energy. In the morning, people’s energy is always quite strong. This is because after a night of rest, the internal function has been rested and the fatigue of the previous day has disappeared. However, after working or studying for one morning, due to the high concentration and tension of physical and mental strength, new fatigue has occurred, and the heat in the human body has also been greatly consumed. At this time, the physiological function requires not only compensating the consumed calories, but also We must be able to properly eliminate fatigue and restore energy so that we can work and learn better in the afternoon.
Add sleep, relieve heat and heat. Short summer days, hot weather, bird buzzing in the morning, mosquitoes crawling in the evening, plus summer heat, people fall asleep late at night, wake up early in the morning, not only sleep time is short, and the quality of sleep is not high, which is even more Need to supplement the lack of sleep at night through a nap. Moreover, since noon is the hottest day of the day, most of the people's heat stroke occurs around noon. If you can take a nap and relax at this time, the incidence of heat stroke will be reduced.
Increase physical strength and improve function. Although the siesta is not the main sleep, and the time is short, the effect it produces cannot be ignored. The nap is not only helpful to make up for the necessary sleep time, so that the body can be fully rested, but also has a good effect on improving the function of the blood supply system of the brain, strengthening the physical strength, eliminating fatigue, and improving the efficiency of the afternoon work. At the same time, the nap can also enhance the body. The role of the epidemic prevention function. In addition, a nap can also reduce the incidence of cerebrovascular accidents.
Protect the brain and relieve tension. When sleeping, not only is the nerve cell of the cerebral cortex protected and restrained, but rests. At the same time, all parts of the body get a complete rest. The whole body muscle relaxes, and the physical energy consumed by the activity can gradually recover. The organs can work calmly and more regularly.
How to take a siesta to be healthier during the small summer festival?
According to relevant surveys, only about 30% of the people have the habit of regular naps, and 80% of them have suffered from poor sleeping posture and insomnia, which has greatly reduced the quality of naps. A nap is optional, but it is only when you are too sleepy. Due to the high temperature at noon in the summer, in the process of cooling and perspiration of the human body, the skin capillaries expand, the blood distribution in the body is unbalanced, a large amount of blood is trapped in the periphery, and the cerebral blood supply is relatively insufficient. After a busy work and study in the morning, it is common. Will feel tired and poor spirit. If you take a proper nap after lunch, you will be able to make timely adjustments to your body, which will be very beneficial to your afternoon work and study. So how can a nap be more scientific and healthier? Director Peng Shilin told everyone to pay attention to the following points:
Do not eat fatty food before going to bed, do not eat too full. Greasy foods will increase blood viscosity, increase coronary artery disease, increase stomach digestion burden, and affect the quality of lunch breaks.
You should put a pillow when you are sleeping. This will reduce stress on the heart, prevent snoring, and help with gastrointestinal function.
It is better to lie supine or lie down in a nap position.
Grasping the length of your nap can be determined by the state of sleep at night and the degree of exertion in the morning. Generally, it should not be too long. Appropriateness is about half an hour. Sleep too long because of deep sleep, wake up and feel head drowsy.
After waking lightly, you should stand up slowly after nap and drink a glass of water to supplement blood volume and dilute the blood viscosity. Do not immediately engage in complicated and dangerous work.
Avoid strong external stimuli, due to slack muscles, telangiectasias, and large sweatholes after going to sleep. They are prone to colds and other diseases. They must also be protected from the cold and avoid blowing air-conditioning fans directly to the body.
Do not sit or squatting and snoring. Taking a nap at the desk and snoring will reduce the blood supply to the head and cause people to wake up to symptoms such as dizziness, vertigo, tinnitus, and other symptoms of cerebral ischemia and hypoxia. A long time can cause spinal deformity and waist. Muscle strain and so on. Some people use their hands as pillows and lie on the table in the morning to sleep. This will cause the eyeball to become stressed. It will also oppress the chest and affect breathing. It will also affect blood circulation and nerve conduction, causing tingling in both arms and hands.
In the siesta, you can't just lie down in the hallway, under the shade of the trees, on the grass, on the cement floor, and go to bed. Don't sleep in the wind. Because people's central function of regulating body temperature during sleep is subsided, severe cases suffer from a cold, and light people can easily cause physical discomfort after waking up.
However, due to the relatively low temperatures at noon, the skin's blood vessels dilate during cooling and perspiration, the blood distribution in the body is unbalanced, a large amount of blood stagnates, and the brain's blood supply is relatively insufficient. After a morning of intense work, Learning, people generally feel tired and lethargic. If the siesta breaks properly after lunch, the body will be adjusted in time, which is very beneficial to people's health and work and study. Therefore, napping is a scientific adjustment of the body's biological clock. It is not the kind of nap that can achieve rest purposes. The following points should be noted:
One bogey: the longer the siesta, the better
The siesta time is appropriate from half an hour to an hour. Sleeping much is very uncomfortable after waking up due to entering deep sleep. If you encounter this kind of situation, get up after a proper activity, or wash your face with cold water, and then drink a glass of water, discomfort will quickly disappear.
Second bogey: Relief and siesta after encounter
In the siesta, you can't just lie down on the floor under the corridor, under the shade of trees, on the grass, on the concrete floor, and go to sleep. Do not nap in the draft or wind. Because people lose their central function in regulating body temperature during sleep, severe cases catch cold and light people wake up and feel unwell.
Three bogey: sitting or snoring
Many people are sitting or squatting on the edge of the table due to the constraints of their conditions. Long-term habits of sitting or taking a lunch break are not conducive to physical health. Sleeping at the table along the morning will oppress your chest, affecting your breathing and making your arms numb. It will not achieve the purpose of getting the body to rest.
Four bogey: everyone needs a nap
Napping is not something everyone needs. As long as they are in good health and have enough sleep at night, not having a nap usually does not affect their health. However, it is necessary to take a nap for mental work, primary and secondary school students, frail and sick people or the elderly.
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