According to statistics, about 87% of people nationwide have the habit of taking naps. Many parents and friends have also been active in arranging naps for their children. Naps can not only help people to regain energy, eliminate stress, help digestion, but also enhance the memory of preschool children, improve learning efficiency. But specifically, how long do you take a nap? How do you sleep? The more you sleep, the more tired you get? This can be said to be a lot of people’s hearts a big trouble… Naps of more than an hour can increase their risk of death by 30 percent, a study suggests.
Then why do you sleep more and more tired and can’t wake up? How long should I sleep?
Today’ to say those little science knowledge about naps…
Why does the longer you take a nap, the more you can’t wake up?
Many people may have this experience, sleep longer, wake up still feel tired, showing a “wake-up” state, confusion, confusion, confusion, and even violent tendencies, which is medically called “drunk” phenomenon, and drunken state is very similar.
In fact, normal sleep can be divided into five different stages: sleep, shallow sleep, deep sleep, rapid eye movement, and sleep itself is from the shallow into the deep state.
In general, each sleep cycle lasts 90 to 110 minutes, after more than 30 minutes of sleep, from shallow sleep into mature sleep.
In layman’s terms, if you take a nap for more than 30 minutes, the brain will follow the biological clock instructions to go into deep sleep, deep sleep, an alarm clock or something to wake you up, when the brain is still in the sleeping stage, the body is forced to “work” state, which causes feeling very tired, awake, no spirit and so on.
More than 1 hour nap increases the risk of death?
Most people may never have heard that naps can cause death, but that’s by no means alarmist!
In fact, studies have shown that naps are not really suitable for too long.
A new study by Chinese scientists published in 2020 by the European Society of Cardiology suggests that for those who get enough sleep every night, a short lunch break of no more than an hour a day can help heart health, but taking more than an hour of naps can increase their risk of death by 30 percent.
Naps of more than an hour not only affect the quality and length of night’s sleep, but also increase the risk of death by 30 percent and the risk of cardiovascular disease by 34 percent.
A short nap (less than 60 minutes) generally does not increase the risk of cardiovascular disease.
Shorter naps, especially less than 30 to 45 minutes, can also improve heart health in people who do not get enough sleep at night.
For people with low blood pressure or cardiovascular disease, fluctuations in blood pressure when they wake up after a long nap can also increase the burden on blood vessels.
In addition, nap more than 1 hour, sleep at night will be far less than the normal sleep time, long-term, will affect the body’s normal rest time and physical health.
Why is it more spiritual to take a nap at noon?
James Mass, a psychologist at Cornell University in the United States, has proposed the concept of “power-nap”, which translates Chinese as “energy snooze”.
That is to say, a 5 to 10 minutes of “energy snooze” can help you improve the spirit, 15 to 30 minutes of sleep at noon, not only can soothe the body, strengthen memory, but also help improve the efficiency of the afternoon.
However, scientific studies have found significant benefits for clerks, pilots, astronauts, doctors, etc., with different occupations, different intensity of work, and different physical conditions, with nap times from 6 to 90 minutes.
But not everyone is suitable for naps, especially the following groups:
1, the elderly population with cardiovascular disease.
The average sleep length of the elderly group is shorter, physical exertion is reduced, nap may reduce the quality of sleep at night, in the long run will be a vicious circle, poor sleep quality at night – noon nap to make up for sleep – affect the quality of night.
In addition, the rate of blood flow slows down during sleep, blood pressure fluctuates when you wake up, and there is a risk of disease that induces stroke and heart attack.
2, obese people.
People who are overweight, naps are more likely to exacerbate obesity, reduce energy consumption, are not conducive to health, and increase the risk of diabetes.
3, low blood pressure of the population.
For people with low blood pressure, hot summer weather, water and electrolyte consumption is fast, if the indoor air conditioning is set too low, it is more likely to aggravate the symptoms of low blood pressure.
Usually pay attention to the day do not overwork, life rest law, go to bed on time at night can ensure adequate sleep. When you get up during a nap, wake up and move slowly to avoid danger.
How to take a scientific nap?
1. Don’t go to bed in the morning after dinner.
Eat enough meal immediately nap, easy to lead to indigestion, induced gastritis and even refrlow esoitis.
The best time is to take a nap after 15 minutes of activity after meals.
2. Don’t take a nap on your back.
Try not to lie directly on the table to take a nap, long-term sleep on the ground will cause some harm to the body.
It is best to lie down and sleep, if there is no way to sleep on the back of the chair, conducive to the whole body’s blood circulation, prepare a U-shaped pillow, nap on the neck, so that the cervical spine fully relax.
3, according to personal circumstances reasonable arrangements for nap time.
People who don’t sleep well at night can help with physical and mental recovery by taking a nap.
Office workers, you can shorten the nap time to 5 to 10 minutes will also get a better rest.
For most people, 15 to 40 minutes of sleep at noon is the most appropriate, even if you are not asleep, you can rest the brain and relieve eye fatigue, the most effective for restoring spirits, but not more than 1 hour.
To sum up, naps are good, but don’t sleep properly arranged, don’t exceed 1 hour!