午睡有這些好處，但2個(gè)禁忌，可能也需要注意

Taking a nap has these benefits, but 2 taboos may also require attention

春困來(lái)襲，經(jīng)歷了一上午忙碌的工作，大腦處于疲勞狀態(tài)，每天抽出30分鐘的時(shí)間來(lái)午睡，為下午的工作和學(xué)習(xí)做好準(zhǔn)備，提高了其效率，但是要選擇正確的午睡方式。

Spring sleepiness struck, after a busy morning of work, the brain was in a state of fatigue, I took 30 minutes a day to take a nap to prepare for the work and study in the afternoon, which improved its efficiency, but it was necessary to choose the correct way of nap.

1. It can lower blood pressure and protect the heart

經(jīng)歷了一上午忙碌的工作，工作壓力太大時(shí)會(huì)升高血壓，每天抽出半個(gè)小時(shí)的時(shí)間來(lái)午睡就可以降低血壓。每天堅(jiān)持午睡30分鐘，能夠降低患上心臟病猝死的風(fēng)險(xiǎn)，午休能夠有效的舒緩心血管系統(tǒng)，同時(shí)降低了緊張感。

After a busy morning at work, when the work pressure is too high, the blood pressure will increase. Taking half an hour a day to take a nap can lower the blood pressure. Adhering to a 30-minute nap every day can reduce the risk of sudden death from heart disease. The lunch break can effectively soothe the cardiovascular system and reduce tension.

2. Improve the immune system and enhance memory

在下午1：00是睡眠的高峰期，午睡能夠刺激淋巴細(xì)胞，提高了免疫細(xì)胞的活躍性，讓免疫系統(tǒng)變得更加強(qiáng)大。適當(dāng)?shù)奈缢梢蕴岣呔X(jué)性以及精力，不僅能消除身體的疲勞感，同時(shí)也提高了記憶力，讓人們下午工作和學(xué)習(xí)時(shí)注意力變得更加集中。

At 1:00 pm is the peak of sleep, nap can stimulate lymphocytes, improve the activity of immune cells, and make the immune system stronger. A proper nap can increase alertness and energy, not only eliminate physical fatigue, but also improve memory, allowing people to focus more attention when working and studying in the afternoon.

What should I pay attention to during a nap?

What should I pay attention to during a nap?

1. The nap time cannot be too long

午睡時(shí)間控制在30分鐘左右即可，人的睡眠分為兩個(gè)階段深睡眠和淺睡眠，如果睡眠的時(shí)間超過(guò)了半個(gè)小時(shí)，那么就會(huì)進(jìn)入深睡眠狀態(tài)，加深了大腦各個(gè)中樞神經(jīng)的抑制過(guò)程，暫時(shí)關(guān)閉了腦組織里面的毛細(xì)血管，會(huì)減少腦組織里面的血液流量以及代謝過(guò)程，突然醒來(lái)時(shí)會(huì)引起全身不適感，增加了其困倦感。

The nap time can be controlled at about 30 minutes. Human sleep is divided into two stages, deep sleep and light sleep. If the sleep time exceeds half an hour, then it will enter a deep sleep state, which deepens the inhibition of the central nervous system of the brain. The process temporarily closes the capillaries in the brain tissue, which will reduce the blood flow and metabolic process in the brain tissue. When you wake up suddenly, it will cause general discomfort and increase the feeling of sleepiness.

因?yàn)檫€沒(méi)有解除被抑制的大腦皮層，被關(guān)閉的毛細(xì)血管也沒(méi)有開(kāi)放，大腦得不到充足血液的供應(yīng)，會(huì)紊亂植物神經(jīng)。另外如果午睡時(shí)間太長(zhǎng)的話，會(huì)影響到晚上的睡眠，時(shí)間長(zhǎng)了會(huì)進(jìn)入惡性循環(huán)狀態(tài)，打破了生物鐘。

Because the inhibited cerebral cortex has not been lifted, and the closed capillaries have not been opened, the brain cannot get sufficient blood supply, which will disturb the autonomic nerves. In addition, if the nap time is too long, it will affect the night’s sleep. If it takes a long time, it will enter a vicious circle and break the biological clock.

2. Can't sleep on your stomach

一些上班族或者學(xué)生會(huì)趴在課桌上睡覺(jué)，這樣會(huì)壓迫到胳膊上的神經(jīng)，睡不踏實(shí)而且讓人們出現(xiàn)焦慮感，在趴著睡覺(jué)的時(shí)候會(huì)壓迫到眼球，引起視力暫時(shí)性的模糊，久而久之增高了眼壓，讓視力受到侵害。另外總是趴著睡覺(jué)時(shí)也會(huì)讓眼球脹大，增長(zhǎng)了眼軸，慢慢的形成高度近視，增加了患上青光眼的風(fēng)險(xiǎn)。

Some office workers or students will sleep on their desks, which will compress the nerves in their arms, make people feel anxious when sleeping. They will press their eyes when sleeping on their stomachs, which will cause temporary blurring of vision over time. Increased intraocular pressure, so that vision is compromised. In addition, always sleeping on your stomach will make your eyeballs swell, increase the axis of your eyes, and slowly form a high degree of myopia, which increases the risk of glaucoma.

Tips

吃完午飯之后不能立馬午睡，因?yàn)榇藭r(shí)的消化系統(tǒng)正在工作，如果立馬入睡的話會(huì)降低消化的功能。如果有條件的話盡量在床上午睡，午睡時(shí)要把手機(jī)電腦全部關(guān)閉，減少對(duì)身體帶來(lái)的輻射。

You can't take a nap right after lunch, because the digestive system is working at this time, and if you fall asleep immediately, it will reduce the function of digestion. If possible, try to sleep in the morning in bed as much as possible, and turn off all mobile phones and computers during a nap to reduce the radiation to the body.

From website: https://baijiahao.baidu.com/