How to sleep more healthy during the summer vacation?
The “small summer” solar terms, the wind carrying heat waves, the summer is rising.
In the hot summer, the temperature is higher. After a morning of work and study, the body consumes less physical and mental energy.
After eating lunch, be sure to lie in bed for a while, relieve fatigue, add physical strength, so that there will be more extra physical strength and mental input into the afternoon work.
So, how can we make full use of the nap time to make a nap sleep healthier and more scientific?
銆€銆€What are the benefits of a small summer nap?
銆€銆€Experts said that at noon in summer, 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 easy to expand, and the blood is concentrated in the skin, causing imbalance of blood distribution in the body, especially in the brain.Therefore, the phenomenon of temporary cerebral blood supply is relatively insufficient, which makes people feel uncomfortable and sleepy.
Therefore, nap is critical.
銆€銆€Eliminate fatigue and rejuvenate.
In the morning, people’s energy is always relatively strong. This is because after a night of rest, the internal functions have been retired, and the fatigue of the previous day has disappeared.
However, after a morning of work or study, due to the high concentration and tension of physical strength and mental strength, new fatigue has occurred, and the transformation in the human body is also greatly consumed. At this time, the physiological function needs to compensate for the consumed volume.It is required to properly eliminate fatigue, restore energy, and brake work and learn better in the afternoon.
銆€銆€Supplement sleep, cool off heat.
The summer is long and the night is short, the weather is hot, the birds are noisy in the morning, the mosquitoes crawling at night, and the heat is attacking people. People fall asleep late at night, wake up early in the morning, have a short sleep time, and have low sleep quality.Need to supplement the lack of nighttime sleep by taking a nap.
Moreover, since noon is the hottest time of the day, most of the heat strokes occur around noon. If you can take a nap and relax, you will reduce the incidence of heat stroke.
銆€銆€Enhance physical strength and improve function.
Although nap is not the main sleep, and the time is short, but its effect can not be ignored.
Nap is not only beneficial to make up the necessary sleep time, so that the body can get enough rest, eliminate the function of improving the blood supply system of the brain, enhance physical strength, eliminate fatigue, improve the working efficiency in the afternoon, and have a good effect on the nap.The role of the function.
In addition, naps can reduce the chance of cerebrovascular accidents.
銆€銆€Protect the brain and relieve tension.
When sleeping, not only the nerve cells of the cerebral cortex are protected and inhibited, but also rest, and all parts of the body also get a comprehensive rest. The muscles of the whole body are relaxed, and the physical energy consumed by the activity can be gradually recovered.The organ can work normally on the calm.
銆€銆€How to take a nap for healthier summer?
銆€銆€According to relevant surveys, only about 30% of people have the habit of taking a nap at regular intervals, and 80% of these people have a bad sleep quality due to improper sleeping posture and loss of sleep time; more than half of them think thatNapping is optional, it is only when it is too sleepy.
Due to the rising temperature in the summer at noon, during the cooling and perspiration process of the human body, the skin capillaries expand, the blood distribution in the body is unbalanced, a large amount of blood is retained, and the blood supply to the brain is relatively insufficient. After a morning of work and study, it is common.Feeling tired and in poor spirits.
If you take a nap right after lunch, it is very beneficial for the afternoon work and study to make timely adjustments.
So how do naps be more scientific and healthier?
Director Peng Shilin told everyone to pay attention to the following: Do not eat greasy food before going to bed, do not eat too much.
Greasy food will increase blood viscosity, aggravate coronary artery disease, increase the burden of gastric digestion, and affect the quality of lunch break.
銆€銆€Pillows should be placed when sleeping, which can reduce heart pressure, prevent snoring, and cause fever.
銆€銆€It is better to lie flat on your back or on your side in a nap position.
銆€銆€Grasping the length of the nap time can be determined according to the sleep state at night and the degree of fatigue in the morning work. Generally, it should not be too long, and it is appropriate to take about half an hour.
The time to sleep too long, because entering into sleep, wake up will feel the head faint.
銆€銆€After waking up, you should slowly stand up after a nap and drink a glass of water to replenish your blood volume and replace the blood viscosity. Do not perform complicated and dangerous work immediately.
銆€銆€Avoid the external stimuli of infection, muscle relaxation after falling asleep, telangiectasia, large sweat pores, easy to catch a cold or other diseases, but also pay attention to the wind and cold, avoid air-conditioning fans directly blowing to the body.
銆€銆€Do not sit or squat, snoring at the desk and sitting and snoring will reduce the blood supply to the head, causing dizziness, vertigo, tinnitus and other symptoms of hypoxia in the brain after awakening. After a long time, the spine will be deformed and the lumbar muscles will be formed.Strain and so on.
Some people use their hands as pillows and sleep at the table in the morning. This complicates the eyeballs and presses them. It will pressurize and force down, affecting breathing, and also affecting blood circulation and neurological diseases, causing both hands and hands to tingle.
銆€銆€You can’t just sit in the hallway, under the tree shade, on the grass, on the concrete floor, and sleep on the floor, and don’t sleep at the tuyere.
Because people in the body temperature regulation during sleep, the central function is reduced, and the severe person suffers from cold and cold, and the light person may easily cause physical discomfort after waking up.
銆€銆€However, due to the increase in the noon hour of the small heat, during the cooling and perspiration process of the human body, the skin capillaries are dilated, the blood distribution in the body is unbalanced, a large amount of blood is retained in the body surface, the blood supply to the brain is relatively insufficient, and after a morning of intense work.And learning, people generally feel tired and lack of energy.
If you take a nap break after lunch, it is very beneficial for people’s health and work and study to make timely adjustments.Therefore, nap is a scientific adjustment to the human body clock, not a certain kind of nap can achieve the purpose of rest, must pay attention to the following points: one bogey: the longer the nap time, the better the nap time is half an hour to one hourIt is advisable to sleep a lot because of entering deep sleep and feeling uncomfortable after waking up.
If you encounter this kind of situation, take appropriate activities after getting up, or wash your face with cold water, and then drink a glass of water, you can not feel quickly disappeared.
銆€銆€Second bogey: In case of a nap, nap, can’t just sit down in the hallway, under the tree shade, on the grass, on the concrete floor, lie down and sleep, and 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, and the severe person suffers from cold and cold, and the light person wakes up and feels unwell.
銆€銆€Three bogey: sitting or squatting and snoring too many people due to conditions, sitting or kneeling on the edge of the table to take a nap, long-term habit of sitting or taking a lunch break, this is extremely unhealthy for health.
銆€銆€Four bogey: Everyone needs a nap for nap and not everyone needs, as long as the body is good, sleep well at night, no nap will generally not affect your health.
However, for military mental work, large and middle school students, frail or elderly people, naps are very necessary.