Nap, did you sleep right? Listen to the expert's "Sleep Book"

a new study by Chinese scientists, published recently at the 2020 annual meeting of the European Society of Cardiology, suggests that for those who get enough sleep every night, taking more than an hour of naps a day can increase their risk of death by 30 percent.
there's no need for a nap? How is nap science? What are the harms of unscientific naps to the body? What else do we not know about naps? Let's listen to Jiang Fan, director of the Sleep Disorders Section of Guangzhou Medical University's Affiliated Brain Hospital (Guangzhou Hui ai Hospital).Jiangfan, who has long been involved in the clinical treatment of sleep disorders, says that in addition to common insomnia, modern people are becoming more and more sleepy during the day, and more and more people with sleep wake rhythm disorders. In all cases, it is highly likely that there will be a "nap" or a long lunchtime bedtime.
" for many reasons, there are disease factors, but also human factors. Jiang Fan said that people who take naps for a long time must first be clear about whether there is a disease factor. Because some diseases are potentially fatal, such as sleep apnea and other sleep-related breathing disorders. It also includes seizure narcolepsy, idydic central narcolepsy, sleep-wake cycle disorder, mental illness, etc.
who experience "nighttime insomnia" also tend to want to take naps to supplement their lack of sleep. Of course, there are some man-made factors, such as staying up late to play games, drinking too much at night, or habitual bed-staying at lunchtime." She pointed out that if it is caused by human factors, it is necessary to "artificially" eliminate the triggers, ensure adequate night sleep, improve daytime drowsiness, in order to obtain full energy, for physical and mental health to lay a good foundation. If the disease is caused, it is recommended to seek help from a sleep specialist for systematic treatment, and if it is a habitual bedtime stay, it is recommended to adjust it scientifically.
recommended for the average healthy adult is 7 to 8 hours. "On the basis of adequate nighttime sleep, nap times in principle do not exceed 40 minutes, which is optimal for half an hour. If you don't have time to take a nap, take a nap. Jiang Fan explains, "The longer the nap, the better." Sleep for a long time, easy to enter the deep sleep or fast eye movement sleep stage, this stage of the human body's muscle tone is reduced, heartbeat breathing, etc. is uneven, if you enter these stages and wake up from this stage, many times will feel the whole body powerless panic discomfort, some people even depressed, insulable. If it is a patient with sleep apnea, taking too long a nap is equivalent to a greater chance of sleep apnea and hypoxia events, leading to increased cardiovascular load and an increased risk of disease. " proper naps allow for effective relaxation and elimination of fatigue, and nap-takers are more productive and emotionally stable in the afternoon than those who do not take naps." Jiang Fan said: "When people rest, the gastrointestinal tract and other major systems of the body will receive the signal of rest." Therefore, people who take a regular lunch break usually don't have as many digestive disorders. However
, Jiang Fan suggests adjusting the nap to a lunch break and not struggling with whether you can "fall asleep". "A lunch break means relaxing, without having to have a sense of sleep, that is, a feeling of sleep," she said. There are several ways to achieve this 'rest' state, such as listening to music, doing relaxation training, emptying your brain, relaxing your muscles, and so on.
in her view, there is no need to "sleep" and exhaust themselves, "especially insomnia anxiety patients, the more anxious at noon, more and more anxious, the more anxious, thus affecting the whole afternoon and evening mood, affecting night sleep, leading to a vicious circle."
"relaxed" is the real goal of the lunch break. "Working people and students, sometimes at noon there may be a lot of work or homework is not done, and some people even if they do not give up naps are still a variety of brain activity. At this time, the first thing to adjust their mentality, reasonable arrangement of daily tasks and time, pay attention to and protect their own 'lunch break time'. For the mind appears in the various working paper assignments, etc. , ignore, do not have to press, focus on their breathing peace or muscle relaxation, perhaps, those thoughts do not know when there is less or even no! Jiang Fan said., of course, how to sleep during a nap, or need to follow certain principles in order to sleep healthily. Jiang Fan stressed that the nap is exquisite.
lunch, do not take a nap immediately, to rest for about half an hour, so that the stomach fully digest food. Falling asleep time is recommended between 1 o'clock and 2:30 p.m., if you take a nap after 3 or 4 p.m., it is easy to sleep at night, become a night owl, causing confusion of the biological clock.
the habit of 'sleeping on your back' should be changed. Jiang Fan pointed out, "Lying on the position, part of the body muscles continue to be tight state." Lying down to sleep, the lower limbs have been in a sagging position, while the head has been pressing the arm, blood flow back will be affected, so that the capillaries in the 'garbage' can not be transported out, 'nutrition' can not be transported in, the consequences can be imagined. She
that when taking a nap, as far as possible to "flatten" themselves, can put more flat on how flat. Lie down without a bed, lean on it without a bed, and find something to cushion under your feet. When you wake up, it's best to be able to go outside for a walk, or do something you like, and get back to your state of spirits as soon as possible.
" is more important than sleep quality and sleep efficiency. Jiang Fan recommends that everyone pay attention to it as soon as possible and train themselves to have more efficient and healthier naps through scientific methods.