如何合理、健康地午睡?

如何合理、健康地午睡?

Most people may have never heard that a napping can be fatal, but this is not without risk.

大多數(shù)人可能從未聽說過午睡是致命的，但這并不是沒有風(fēng)險(xiǎn)的。

A new study by Chinese scientists published by the European Heart Association in 2020 shows that for those who get enough sleep each night, a short nap no more than 1 hour a day will help the heart be healthy. A nap of more than 1 hour can increase the risk of death by 30%.

歐洲心臟協(xié)會(huì)于2020年發(fā)布的一項(xiàng)中國科學(xué)家的新研究表明，對(duì)于那些每晚睡眠充足的人來說，每天小睡不超過1小時(shí)有助于心臟健康。午睡超過1小時(shí)會(huì)增加30%的死亡風(fēng)險(xiǎn)。

Napping more than 1 hour not only affects the quality and duration of nighttime sleep, but also increases the risk of death by 30% and the risk of cardiovascular disease by 34%. A nap (less than 60 minutes) generally does not increase the risk of cardiovascular disease. A shorter nap (especially under 30 to 45 minutes) can also improve the heart health of people who lack sleep at night.

午睡超過1小時(shí)不僅會(huì)影響夜間睡眠的質(zhì)量和持續(xù)時(shí)間，還會(huì)增加30%的死亡風(fēng)險(xiǎn)和34%的心血管疾病風(fēng)險(xiǎn)。午睡(少于60分鐘)一般不會(huì)增加患心血管疾病的風(fēng)險(xiǎn)。更短的睡眠時(shí)間(特別是30到45分鐘以下)也可以改善夜間缺乏睡眠的人的心臟健康。

For people with low blood pressure or cardiovascular disease, waking up after a long nap, the fluctuation in pressure increases the burden on the blood vessels.

Also, if you take a nap for more than 1 hour, your nighttime sleep will be poor, affecting your physical health in the long run.

對(duì)于患有低血壓或心血管疾病的人來說，經(jīng)過長(zhǎng)時(shí)間的午睡醒來后，血壓的波動(dòng)會(huì)增加血管的負(fù)擔(dān)。此外，如果你午睡超過1小時(shí)，你的夜間睡眠就會(huì)很差，從長(zhǎng)遠(yuǎn)來看會(huì)影響你的身體健康。

How to take a healthy nap?

如何保持健康的午睡?

1. Do not take a nap after a meal

飯后不要立即午睡

Taking a nap right after eating can easily lead to indigestion, gastritis, even esophageal reflux. The best time is to take a nap 15 minutes after a meal.

飯后午睡很容易導(dǎo)致消化不良，胃炎，甚至食道反流。最好的時(shí)間是飯后15分鐘打個(gè)盹。

2. Do not take a nap on your stomach

不要趴著睡午覺

Try not to lie on your stomach when taking a nap, or lying on your stomach for long periods of time will cause some harm to your body. If there is no other way, you should sleep with your back in a chair, this is beneficial for blood circulation throughout the body, prepare a U-shaped pillow around your neck during nap to relax the spine of your neck.

午睡時(shí)盡量不要趴著，否則長(zhǎng)時(shí)間趴著睡會(huì)對(duì)身體造成一定的傷害。如果沒有其他方法，你應(yīng)該躺在椅子上睡覺，這有利于身體的血液循環(huán)，在你的脖子上準(zhǔn)備一個(gè)u形枕頭，放松脊柱。

3. Arrange a reasonable nap time according to personal circumstances

根據(jù)個(gè)人情況安排合理的午睡時(shí)間

People who do not sleep well at night can take naps at noon to help restore fitness and energy. For most people, a 15-40 minute nap is the most appropriate, even if you have not slept deeply, you can give your brain a break, reduce eye strain, restore health.

晚上睡不好的人可以在中午小睡一下，以幫助恢復(fù)健康和精力。對(duì)大多數(shù)人來說，15-40分鐘的午睡是最合適的，即使你沒有深度睡眠，你也可以讓你的大腦休息一下，減少眼睛疲勞，恢復(fù)健康。

Why take a long nap when you wake up more tired?

為什么午睡時(shí)間過長(zhǎng)，你醒來后會(huì)更累呢?

A lot of people experience this, the longer they sleep, the more tired after awakening, the manifestation is a kind of "awake but not awake" state, fatigue, lack of concentration, even violent tendencies. This is, in medicine, the phenomenon of "deep sleep", which is quite similar to being drunk.

很多人都有這樣的經(jīng)歷，他們睡得越久，醒來后就越累，表現(xiàn)為一種“醒而不清醒”的狀態(tài)，疲勞，注意力不集中，甚至有暴力傾向。在醫(yī)學(xué)上，這是一種“深度睡眠”的現(xiàn)象，類似于醉酒。

In fact, normal sleep can be divided into 5 different phases: lulling, shallow sleep, deep sleep, very deep sleep, and rapid eye movements. Sleep itself will change from shallow to deep.

事實(shí)上，正常的睡眠可以分為5個(gè)不同的階段:緩睡、淺睡、深睡、深度睡和快速眼動(dòng)。睡眠本身會(huì)從淺變深。

Under normal circumstances, each sleep cycle lasts 90 to 110 minutes, after falling asleep for more than 30 minutes will switch from shallow sleep to deep sleep.

正常情況下，每個(gè)睡眠周期持續(xù)90 - 110分鐘，在進(jìn)入睡眠30分鐘以上后就會(huì)由淺睡眠轉(zhuǎn)為深睡眠。

If you take a nap for more than 60 minutes, your brain will go to a very deep sleep as instructed by the circadian clock, alarm clock or other event that wakes you up, at which time the brain is still in deep sleep and the body is forced to "go to work". This can cause problems like feeling tired, not alert and lacking energy.

如果你睡午覺超過60分鐘,你的大腦會(huì)得到一個(gè)很深的睡眠生物鐘的指示。在這段時(shí)間里，即使鬧鐘或其他事件叫醒了,你的大腦仍處于深度睡眠，身體要被迫“上班”。這可能會(huì)導(dǎo)致疲勞、不警覺和缺乏活力等問題。