In fact, a six-minute nap is enough.
As the saying goes, "I don't sleep at noon and collapse in the afternoon", for many friends, I have to take a break at noon and have mental work in the afternoon, but taking a nap is like a "metaphysical event". Sometimes I feel refreshed after waking up, and sometimes I feel dizzy after sleeping, and my head feels as heavy as lead. Today, let's talk about why some people get worse after a nap. Why does the state get worse after a nap? 01 Taking a long nap Some studies have shown that taking a nap for 6 minutes can improve memory. When you close your eyes for about 5 minutes, the Beta brainwave that makes people concentrate will decrease, while the Alpha brainwave that has relaxing effect will gradually increase and become the dominant brainwave, which will enable us to recover our energy quickly. Taking a nap for 10-30 minutes at noon will obviously improve the sense of fatigue and drowsiness, and also improve the reaction speed and alertness. However, once you take a nap for more than 30 minutes, you may enter a deep sleep. At this time, your brain will produce sleep inertia, which will make you more reluctant to get up. Even if you are finally woken up by an alarm clock, your brain will not be able to "turn on" completely. At this point, the brain seems to be locked, and the speed of information processing slows down, making us feel groggy. Once sleep inertia is turned on, this state will even last for half an hour to an hour.02 I feel heavy after taking a nap too late or too early, or it may be the wrong time to take a nap. On the one hand, it is too late to take a nap, such as going to bed at three or four o'clock in the afternoon, which easily affects the sleep at night, leading to the disorder of biological clock and making the day more drowsy. In addition, the nap time should not be too early, because a lot of food will accumulate in the stomach after lunch, and falling asleep at this time is not conducive to full digestion of food. If the food is not digested in the afternoon, the stomach and intestines will divide some blood supply to continue digestion, which will affect the blood supply to the brain and make people feel sleepy easily. It's best to wait until about 20 minutes after dinner before taking a nap. I suggest you take a walk after dinner and go to bed later. If you can't walk, it's also a good choice to stand at the table for a while.Sleeping in a wrong position on the table can easily lead to discomfort after waking up, because when sleeping on the table, the muscles of the neck will be fully relaxed and the protection of the cervical joints will be weakened, and at this time, we often twist our heads to one side, which is likely to lead to dislocation of the cervical spine, which may cause neck pain in the long run, and dizziness and other symptoms may occur if the nerves are compressed.How to take a scientific nap? Seeing this, some friends may ask, how to sleep during a nap? In addition to avoiding the above three wrong behaviors, here are three more ways to teach you: Don't eat too much greasy food before going to bed, and don't overeat, because greasy will increase blood viscosity and increase the risk of coronary artery disease. Overfullness will increase the burden of stomach digestion, and sleeping after eating for a long time will easily induce various stomach diseases. At the same time, it will also cause food to consume too little calories, which will turn into fat accumulation in the body, leading to obesity. Lying flat on the sofa or lounge chair is the first choice for taking a nap. It is suggested that you choose a sofa, lounge chair or folding bed to sleep as much as possible. If conditions do not permit, you can sit in an office chair, put a U-shaped pillow on your neck, close your eyes and squint for a while. In addition, in order to avoid being notified by the mobile phone to interrupt the sleep cycle, you may wish to set the mobile phone to do not disturb mode in advance. How to take a scientific nap? Seeing this, some friends may ask, how to sleep during a nap? In addition to avoiding the above three wrong behaviors, here are three more ways to teach you: Don't eat too much greasy food before going to bed, and don't overeat, because greasy will increase blood viscosity and increase the risk of coronary artery disease. Overfullness will increase the burden of stomach digestion, and sleeping after eating for a long time will easily induce various stomach diseases. At the same time, it will also cause food to consume too little calories, which will turn into fat accumulation in the body, leading to obesity. Lying flat on the sofa or lounge chair is the first choice for taking a nap. It is suggested that you choose a sofa, lounge chair or folding bed to sleep as much as possible. If conditions do not permit, you can sit in an office chair, put a U-shaped pillow on your neck, close your eyes and squint for a while. In addition, in order to avoid being notified by the mobile phone to interrupt the sleep cycle, you may wish to set the mobile phone to do not disturb mode in advance.
Close your eyes to rest your brain. After you start a nap, you can close your eyes and let nature take its course. Some people may fall asleep soon, but some friends may find it difficult to fall asleep and feel anxious. However, even if we can't sleep, it doesn't matter, because when we close our eyes, our brain has entered a rest mode. Even if we don't go to sleep, the brain will automatically adjust to the state of "inner feeling", which will make us pay less attention to the outside world and turn to the body itself. At this time, the rest-related "ventral medial prefrontal cortex" and other areas in the brain will be more active, which will help us shield external information and reduce the burden on the brain.
The best remedy for sitting for a long time is so simple.
Nowadays, many friends sit in front of the computer for hours unconsciously, or sit on the sofa for most of the day. Although it seems that the whole person is...
Don't sigh, the future is very close, just a stone's throw away. Don't worry, everything will pass. Let time give you an answer, let yourself contribute to the world. Effort is the greatest temperament and the aura of life.
Besides how many steps per day, walking speed is also important
Walking is one of the most common things in our lives. But many friends don't know that a person's walking speed is actually influenced by multiple factors, and generally speaking,...
出汗多是身体虚?这3种情况要警惕
最近不少朋友会感到困惑:明明早就立秋了,为什么天气还是如此炎热呢?其实,这是 因为此时高压系统控制着天气,导致了高温 。这种立秋之后再次出现炎热天气的现象被称为“秋老虎”,在南方地区发生更多。 这时候,一些“易汗体质”的朋友,吃个饭、走几步甚至都可能汗流浃背。出汗多到底是不是身体虚的表现呢?出汗量的多少又是受到哪些因素的影响呢?今天,我们就来仔细讲讲出汗的话题。 出汗量受哪些因素影响? 出汗是人体调节体温的一种手段,而皮肤是人体主要的散热途径, 当外部环境的温度高于皮肤的温度时,出汗便成为调节体温的重要机制 。一般来说,出汗量因人而异,受到多种因素影响,例如以下这4点。 01 遗传因素 基因的差异会导致不同个体的汗腺数量和发达程度不同。 人体大约有200万~400万个汗腺,其中约75%分布在皮肤表面,主要集中在手掌、足底、腋窝、前胸和面部 。而汗腺的数量和分布情况会影响个体的出汗情况,例如汗腺较多的人通常更容易出汗,汗腺的分布情况也会导致出汗位置的不同,比如有的人容易在额头出汗,而有的人则在脖子上更易出汗。 新陈代谢速度 通常来说,新陈代谢快的人出汗往往更多,男性通常多于女性,年轻人多于老人,而经常运动的人多于运动少的人。 胖瘦程度 有肥胖问题的朋友因为体内脂肪含量高,而脂肪的导热性又比较差,从而导致身体热量不易散发,需要通过出汗来辅助散热。 情绪状况 紧张、焦虑、压力等情绪状态会激活交感神经系统,导致出汗量增加,这种类型的出汗称为 “精神性发汗”。 如果你常常被负面情绪导致的“精神性发汗“困扰,可以借助@ 华为手环 9进行全天候的压力监测,实时了解自己的压力状态。当压力过高时,可以使用华为运动健康 App 的呼吸训练、正念冥想、减压音乐、瑜伽课程等丰富内容,及时调节状态。 这些异常出汗,可能是疾病信号 看到这里,相信大家都明白了其实出汗是受多种因素影响的,只要身体感觉舒适,出汗量多点少点都无大碍,并不直接反映健康水平,而“出汗多是身体虚”的说法更是不严谨。其实汗液主要由水分组成,水分占比高达99%以上,而其他成分,如化钠、乳酸和蛋白质,仅占0.5%到1.0%之间。因此,不论汗液的量多少,排出的主要都是水分。 不过,如果出现异常出汗的情况,也需要提高警惕,它们可能是身体正在向你发出警告 手心多汗,可能是由于手汗症 不管天气是否炎热,如果你的掌心总是湿漉漉的,甚至能把纸巾弄湿,那可能就要当心手汗症了。手汗症,是一种因交感神经过度兴奋,进而引起汗腺过多分泌汗液,导致双手大量出汗的疾病。患手汗症的原因很多,尤其是原发性多汗症“多无明显原因,大多从孩童时期就开始出现症状,而且有家族遗传性。...