With this time more than this time, the risk of death increases by 30%!Notice...

During the day, nap, especially in summer, the world is very common, and nap is also considered a healthy living habit.

People often say that they do not sleep at noon and collapse in the afternoon.

Nacking is the most efficient sleep. It can make up for the negative impact of lack of sleep, and it can also improve work performance.

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A study published on Nature Communications, published on Nature Nature, shows that 123 of human genomes are related to the daytime region, confirming that the nap is related to the health of the heart, and many genes related to the nap are also closely related to human health.

However, what many people don't know is that the nap time is too long, but it is harmful, and the risk of death even increases by 30%!

01

Why do you sleep more and more tired?

In real life, people find that sometimes it is dazzling, full of weakness, and sleepy, the more sleepy. What is going on?

Human sleep is divided into light sleep to deep sleep. If the nap time exceeds 30 minutes, it will enter a deep sleep period that is not easy to wake up by light sleep.

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The metabolic process of people in the deep sleep state slows down. If it is awakened at this time, the brain will have short -term relative blood supply. After waking up, they will feel tired and sleepy, very tired.

The posture is wrong when you sleep. If you lie at the table for a while, it will cause the back and the legs of the waist and legs to increase, causing the nap to be weak.

In addition, after lunch, sleep in the morning, have more foods in the stomach after lunch, enhanced gastrointestinal motility, accelerate blood circulation of gastrointestinal tract, and reduce the blood supply to the brain and the whole body, so it will feel tired after waking up.

02

How long is the best time to sleep?

Regarding the best time of a nap, there is no unified theory at present. Under normal circumstances, it is generally recommended that the nap time is within 30 minutes, and it should not exceed 1 hour.

03

What is the harm of sleeping too long?

At present, many studies have confirmed that the nap for too long, especially the siesta time is greater than 1 hour, which will endanger physical health, cause cardiovascular and cerebrovascular diseases, suffer from dementia, and confirm that it is related to the onset of type 2 diabetes.

Increase the risk of cardiovascular disease:

A study of the first hospital affiliated to Guangzhou Medical University announced at the annual meeting of the European Cardiovascular Society in 2020 found that compared with a period of nap (more than 60 minutes), it will increase the risk of death and 34% Risk of cardiovascular disease. Earlier, a study in Germany in 2007 also concluded similar conclusions: people who sleep at least 5 times a week and more than 1 hour in length will double the risk of coronary heart disease.

Increase the risk of suffering from Alzheimer:

On March 17, 2022, "Alzheimer's disease and dementia: Alzheimer's Association Magazine" published a study. For the 1401 elderly people with an average age of 81, researchers against the subjects against the subjects Analysis of the nap time and frequency. Finally, it was found that the daily nap time> 1 hour subject, compared with the nap time <1 hour, the risk of Alzheimer's disease will increase by 40%. Conversely, Alzheimer's disease will also cause the patient to be prolonged, and the two form a vicious circle.

Increase the risk of diabetes:

The Ministry of Medicine of Peking University has done a study that confirms that people who have a nap for more than 90 minutes have a higher probability of diabetes. It may be because sleeping for too long during the day will affect the body's metabolism, which will cause sugar metabolism abnormalities. Japan has also done related research. The results show that the nap time is more than an hour, and the risk of type 2 diabetes will increase by 46%.

04

What else should I pay attention to?

01

Not everyone is suitable for a nap

If you have long -term insomnia, don't take a nap. The insomnia crowd can't sleep well at night, and take a nap in the daytime. Sleep power will decrease at night and will increase the degree of insomnia. If you do n’t have the habit of taking a nap, you are also very good, and you do n’t have to force yourself to follow the rhythm of your body after you have a nap.

02

Don’t lie directly for a nap

This posture causes the neck forward, which is the opposite of the physiological bending of the cervical spine. Over time, it can easily lead to deformation of the cervical spine, cervical muscle fatigue, and cause cervical spondylosis. Sleeping on the arms, normal blood circulation and nerve conduction will also be affected.

Suggestion: In a quiet and avoiding environment, if there is no condition to lie down and sleep, you can put a cushion on the table or reduce the height of the chair to reduce the inferiority of the ups and downs, but such a nap time should not be too long.

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03

Don't take a nap too late

If the noon sleeps late, it will be late at night, and it will naturally sleep late at night, which is easy to disrupt the biological clock, which will cause the spirit to be bad the next day.

Suggestion: The best time to take a nap is 6 to 8 hours after waking up in the morning, and 8 hours before going to bed at night, such as 1 pm to 3 pm; those who are used to getting up early and getting up early can take a nap at about 1 o'clock; get used to the habit; get used to it. Those who go to bed late are suitable for a nap at about 2:30.

04

Don't take a nap as soon as you finish the meal

The most direct impact of sleeping immediately after meals is that it is prone to bloating and uncomfortable stomach. This is because the gastrointestinal peristalsis of the gastrointestinal and gastrointestinal tract after meals, the increased gastrointestinal blood flow, and the digestive system in the working state.Digestive disorders.In addition, the brain blood after meals is relatively reduced, the oxygen supply of the brain decreases significantly, and it is easy to dizzy and bloate, and the limbs are weak after waking.Suggestion: It is best to sleep after 20 minutes to half an hour after lunch.

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05

Don't stand up immediately after nap

Whether you wake up at night or take a nap, try not to get up immediately, especially violent activities.

Suggestion: first kick your legs or move your arm first, and take a brief rest.

06

Don't be in the corridor or the air conditioner

When people sleep, the body's resistance to the outside world decreases, avoiding the choice of corridor or being facing the air conditioner, and keep warm to avoid causing colds.

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