How long is the right time for a nap?

賓夕法尼亞大學(xué)刊登在《美國(guó)老年醫(yī)學(xué)學(xué)會(huì)雜志》上的一項(xiàng)研究成果，給出了答案——

A study published by the University of Pennsylvania in the Journal of the American Academy of Geriatrics gave the answer:

It is best to take a nap of no more than 1 hour, which can effectively slow down the premature aging of the brain.

分析結(jié)果顯示，與每天午睡1小時(shí)的人相比，不午睡的人認(rèn)知能力下降風(fēng)險(xiǎn)增加了4~6倍；

The analysis results show that compared with those who take a one-hour nap every day, those who do not take a nap have a 4-6 times higher risk of cognitive decline;

與午睡1小時(shí)以上的人相比，午睡1小時(shí)的人在各項(xiàng)測(cè)試中成績(jī)更好。

Compared with those who took a nap for more than one hour, those who took a one-hour nap scored better in various tests.

However, although a nap is good, it is not suitable for everyone-for example, people who have insomnia at night are not suitable for a nap.

如果一個(gè)人晚上睡眠有障礙，例如入睡困難，或者晚上長(zhǎng)時(shí)間清醒，白天午睡，特別是超過半小時(shí)的午睡會(huì)加重失眠，久而久之陷入晚上睡不好、白天沒精神的惡性循環(huán)中。

If a person has trouble sleeping at night, such as difficulty falling asleep, or being awake for a long time at night, taking a nap during the day, especially a nap for more than half an hour, will aggravate insomnia, and fall into a vicious cycle of poor sleep at night and lack of energy during the day.

Secondly, the timing of the nap should be exquisite, and it should start 30 minutes after lunch.

午餐后人的胃腸蠕動(dòng)加強(qiáng)，血液循環(huán)加快，這時(shí)入睡，心臟供血量少，也會(huì)影響全身和大腦的供血，睡醒后會(huì)更加疲勞。

After lunch, people’s gastrointestinal motility is strengthened and blood circulation is accelerated. At this time, when you fall asleep, the blood supply of the heart is small, which will also affect the blood supply of the whole body and the brain, and you will be more tired after waking up.

From website：https://new.qq.com/