Small knowledge of nap safety

1. A little knowledge about taking a nap

Take a nap 1. Know little about summer naps.

The most suitable time for a healthy nap is 15~30 minutes. If it exceeds 30 minutes, the body will enter a deep sleep period that is difficult to wake up. It is best to extend it to 1~ 1.5 hours to complete a complete sleep cycle. If you take a long nap, you will have a slight headache and general weakness in the first half hour, which is caused by "sleep inertia". Don't expect to wake up immediately at this time, and an hour's buffer will return to normal. However, this long nap is only suitable to supplement the lack of sleep the night before, and a really healthy nap should not last more than 30 minutes, otherwise it will easily disturb the physiological clock and affect the normal night sleep.

Do light activities after waking up, stand up slowly after taking a nap, drink a glass of water to replenish blood volume and dilute blood viscosity. Don't engage in complicated and dangerous work at once.

The habit of taking a nap should be persistent, because irregular nap habits will also disrupt the physiological clock and affect the law of staying up late. For example, staying up late is not only bad for your health, but also delays your sleep time at night.

If you want to take a nap, you should form the habit of timing and quantifying every day. The best time to take a nap is 8 hours after waking up in the morning and 8 hours before going to bed at night, which is the middle of the day's activities. Even if you don't feel sleepy then, you can have a rest instead of drinking coffee as a refreshing soup.

2. Tips for taking a nap in summer

The most suitable time for a healthy nap is 15~30 minutes. If it exceeds 30 minutes, the body will enter a deep sleep period that is difficult to wake up. It is best to extend it to 1~ 1.5 hours to complete a complete sleep cycle.

If you take a long nap, you will have a slight headache and general weakness in the first half hour, which is caused by "sleep inertia". Don't expect to wake up immediately at this time, and an hour's buffer will return to normal.

However, this long nap is only suitable to supplement the lack of sleep the night before, and a really healthy nap should not last more than 30 minutes, otherwise it will easily disturb the physiological clock and affect the normal night sleep. Do light activities after waking up, stand up slowly after taking a nap, drink a glass of water to replenish blood volume and dilute blood viscosity. Don't engage in complicated and dangerous work at once.

The habit of taking a nap should be persistent, because irregular nap habits will also disrupt the physiological clock and affect the law of staying up late. For example, staying up late is not only bad for your health, but also delays your sleep time at night.

If you want to take a nap, you should form the habit of timing and quantifying every day. The best time to take a nap is 8 hours after waking up in the morning and 8 hours before going to bed at night, which is the middle of the day's activities.

Even if you don't feel sleepy then, you can have a rest instead of drinking coffee as a refreshing soup.

3. Life Tips: What are the benefits of taking a nap regularly?

Most people are willing to rest in the afternoon, not because we are lazy, but because the biological rhythm in our body is at work.

California psychologist "Take a nap! Dr Sarah Montnick, the author of "Change Your Life", said that taking a nap is the cheapest and safest "health care law" because it costs no money and has no side effects. Taking a nap often has many benefits: 1.

Eliminate drowsiness. It is found that taking a nap 10 minutes every afternoon can eliminate drowsiness, which is much better than sleeping for two hours at night.

2。 Prevent coronary heart disease.

According to medical research, taking a nap for 30 minutes every day can make the hormone secretion in the body more balanced and reduce the incidence of coronary heart disease by 30%. Researchers believe that the low incidence of coronary heart disease in Mediterranean countries is inseparable from the habit of taking a nap.

3。 Enhance immunity.

Immunologists say that after lunch, in order to help digestion, the body will automatically be dominated by parasympathetic nerves. Taking a short sleep at this time can make lymphocytes in the body more effective and enhance the activity of immune cells. 4。

Adjust the mood. Psychologists from Harvard University wrote a report published in the latest issue of Nature Neuroscience. The content shows that taking a nap in the afternoon can improve mood, reduce people's nervousness and relieve stress.

How long is the best nap? Different naps have different effects. 10-minute nap: 10-minute nap is the best, and this "fast-charging" nap helps to quickly improve alertness and restore body energy. After a nap, you can quickly get into work and continue to complete important tasks.

Specially recommended time control skills: grab a pen in your hand during a nap and wake up as soon as the pen falls to the ground. This process usually takes 10~ 15 minutes.

Take a nap for 20-30 minutes: Many studies have found that taking a nap for 20-30 minutes is the worst. After waking up, the feeling of "drunk" will last for 30 minutes, and then the "recovery effect" of nap will appear. Take a 60-minute nap: Taking a 60-minute nap is not suitable for most workplaces, but it is most beneficial to improve the cognitive memory of the brain.

Deep sleep can help the brain to consolidate its memory of important facts, scenes and faces. However, the study found that a 60-minute nap also has a big disadvantage: I feel a little dizzy just after waking up.

More life tips recommended reading: Life tips: Can you eat red dates during menstruation? Blood supplement depends on physical fitness to determine life. Common sense: You must know! Tips on how to prolong life: What should I drink in summer? Life Tips: 22 health tips. How many do you know? .

4. Little common sense of summer life

Although nap is not the main sleep, and the time is short, but its role can not be ignored. Taking a nap is not only beneficial to make up for the necessary sleep time and make the body have a full rest, but also has a good effect on improving the function of the blood supply system of the brain, enhancing physical strength, eliminating fatigue and improving the work efficiency in the afternoon. At the same time, taking a nap can also enhance the body's protective function. In addition, some data show that taking a nap can greatly reduce the incidence of cerebral hemorrhage.

Due to the long days and short nights in summer, the hot weather, birds singing in the morning, mosquitoes biting flies crawling at night, and the heat attacking people, people often fall asleep late at night and wake up in the morning, which not only has a short sleep time, but also has a poor sleep quality. More importantly, they need to take a nap to supplement their lack of sleep at night. And because noon is the hottest time of the day, people's heatstroke mostly occurs around noon. At this time, if you can take a nap and relax, you will reduce the occurrence of heatstroke.

■ Posture and time of nap.

The ideal nap should be lying on your back or side, not prone, not taking a nap at your desk or sitting. Taking a nap at a desk or sitting for a nap can easily lead to insufficient blood supply to the brain, causing dizziness, fatigue, blurred vision, tinnitus and discomfort. After a long time, it will also cause diseases such as spinal deformation and lumbar muscle strain. When lying prone, due to the need to tilt the head and neck, the chest is compressed and the lumbar lordosis increases, which is easy to cause discomfort in many aspects. Lying flat and lying on the side can ensure the blood supply to the brain, which is conducive to the recovery of brain function.

The length of a nap depends on the state of sleep at night and the degree of fatigue at work in the morning. Generally speaking, it should not be too long, and half an hour to an hour is appropriate.

■ There are four taboos for taking a nap in summer.

Avoid bare abdomen.

No matter how hot the weather is, cover your abdomen during a nap to prevent evil spirits from taking advantage of it.

Avoid sleeping on the concrete floor.

Some people like to sprinkle water on the ground before sleeping on a mat, which easily leads to low back and leg pain.

Avoid turning on the electric fan.

After falling asleep, the body's resistance will be greatly weakened, and sleeping with an electric fan is easy to cause a cold.

Avoid air conditioning temperature is too low.

If the temperature is too low, it is easy for cold pathogens to invade the body and cause rheumatism such as joint pain.

5. ask some common sense: you should not sleep too long in the afternoon.

Nap time should not be too long. Experts believe that the most suitable time for a healthy nap is 15-30 minutes, and the longest time should not exceed 1 hour. If the time is too short to achieve the effect of rest; After a long time, I will feel a slight headache and general weakness after waking up, and it is not easy to wake up.

Avoid long naps;

For ordinary people, it is enough to take a nap 1 hour every day. For people with high physical labor intensity, it can be a little more, but it should not be too long. Because the time is too long, the excitement of brain nerve cells will be inhibited again, and the recovery of organ function will be slower.

People may have had this experience a long time ago. Under normal circumstances, if you take a nap for more than two hours, you will feel weak and depressed after getting up, and some people will affect their sleep at night.

It is best to control the nap time within half an hour, otherwise it will be very uncomfortable to wake up. If this happens, get up and exercise properly, or wash your face with cold water, the discomfort will soon disappear.

6. What knowledge and skills should kindergarten teachers master during their siesta?

1, the teacher on duty should have a noon check before going to bed, and carefully check whether the child has sticks, glasses, buttons, coins and things with sharp corners and blades, so as to avoid stabbing the child or stuffing it into the nose, ears and swallowing it into the trachea or lungs. And let the children go to the toilet in an orderly manner to avoid fighting and shoving between children and accidents. For children who go to the toilet during a nap, the teacher should help them get out of bed in time, and they are not allowed to get out of bed on their own to avoid falling.

2. When taking a nap, the teacher should help the child take off his coat and trousers, put the shoes and socks in a fixed place after finishing, and don't use the coat and trousers as pillows. Pay close attention to the safety of children getting out of bed.

3. During the lunch break, the teachers on duty are not allowed to leave their posts, sleep, chat, do private things, answer the phone for a long time, send text messages, etc. When the child is sleeping.

4. When the child is sleeping, the teacher on duty should often inspect the child, observe the child's mental state and sleep, and help the child to cover the quilt in time to avoid catching a cold. Teachers should find and correct children's incorrect sleeping posture in time to avoid letting children sleep or crawl with their heads covered, so as to avoid danger. If the child is found to have abnormal conditions, such as fever, severe cough, nosebleeds, diarrhea, vomiting, etc. Measures should be taken immediately, and parents and superiors should be contacted in serious cases.

5. Always check whether the handrails and ladders of children's beds are firm, report any abnormal situation for repair or replacement in time, and take effective protection measures for sockets or lamps that children can reach in the dormitory.

6. After getting up from a nap, the teacher on duty should count the number of people again, lead the children to the toilet in an orderly manner, let the students return to work in an orderly manner to prevent accidents, and then arrange the bedding as required to ensure the hygiene and ventilation of the dormitory.

7. In the season of changing weather, teachers should urge children to get dressed, especially those children who are prone to get sick. Teachers should pay more attention to children's health when they get up from a nap.

7. Middle class health "Who has a good nap habit" teaching plan

Activity objectives:

1, teach children to sleep quietly, don't make noise, don't make small moves.

2. Let children know that taking a nap can make people's brains and bodies rest and make people healthier.

3. Cultivate children's correct sleeping posture and develop a good habit of taking a nap every day.

Activity preparation:

In the dormitory, a large class of children performed a situational performance.

Activity process

Watch the scene performance first.

1, invite a large class of children to the dormitory for action performance during the nap: (Teacher) XX, it's time for lunch break. (Young) All right. Please come to your bed, take off your shoes and put them neatly under the bed, take off your clothes and put them neatly on one side of the bed, then lie down, lean sideways, cover the quilt, close your eyes and sleep quietly.

Second, inspire children to talk about situational performances.

1. How do children in big classes sleep? (Walk into the dormitory gently, take off your clothes and shoes, and sleep quietly)

2. Where are the shoes when sleeping? (Under the bed, put it neatly) How to put the clothes? (on one side of the bed)

Third, talk about our nap.

1. We take a nap every day. What is good for our health? Tell me about individual children. Let children know that taking a nap can make our brains and bodies rest, grow taller, make our brains smarter and make our bodies healthier. Tell your child to lie on his right side when sleeping, so that he can relax and breathe smoothly. You can't sleep on your stomach and cover your head with a quilt.

2. Ask the children to talk about what we should do when we sleep in kindergarten. Teach children not to make noise or make small moves when taking a nap, keep the correct sleeping position and take a quiet nap.

Fourth, learn to read the children's song "Have a good nap every day".

1, good boy, don't make any noise, go to the kindergarten and take a nap. Take off your clothes lightly, go to bed lightly and sleep quietly.

8. How to cultivate children's good nap habits?

Napping is an indispensable part of children's daily life.

However, I found that every time I took a nap, the children in my class were extremely excited. As every bed is next to each other, they seem to have endless words together.

Although the teacher constantly stressed: "close your eyes and sleep quietly." But there are still children who secretly say ... if they don't sleep, they will disturb others.

When I got up, I couldn't wake up one by one and barely got up. Afternoon activities are also listless. The quality of siesta directly affects children's daily life, study and even physical and mental health.

Therefore, kindergarten teachers should not only give children good lessons and organize activities, but also pay attention to helping children develop good sleep habits. So, how to make children take a quiet nap as soon as possible after sleeping? I tried to organize children to take a quiet nap in various ways, and received good results.

First, create a suitable nap environment. A quiet and comfortable sleeping environment is good for children to take a nap and let them sleep in a comfortable environment. 1. The light should be appropriate, such as light blue tone. Soft light can make people sleepy. It is necessary to close the curtains properly and keep the bedroom light suitable.

The air should be fresh. Open the doors and windows for fresh air one hour before going to bed, and open the small window during a nap. 3. Play a lullaby. I often play beautiful and soothing lullabies during my nap.

Let the children lie in the crib, listen to beautiful music, and the teacher caresses some children who are difficult to fall asleep, so that the children can fall asleep quickly. Second, do a good job in guiding activities before taking a nap. The link that is often overlooked in kindergarten from lunch to nap is guided by the principle of "quietness first, alternating motion and static".

Avoid strenuous exercise and don't keep children waiting. 1. Organize children to listen to stories and enjoy music. After dinner, we often let the children sit together and listen to some recorded stories, or let the children with strong ability tell stories, which can broaden their horizons and cultivate their good habit of loving literature and listening carefully. Secondly, I also prepare some music and songs suitable for children's age, including some famous classical songs, to stimulate children's interest in music and learn to feel the beauty of music.

At home, parents can also let their children lie down and listen to your stories or some beautiful music. Through these activities, you can keep your child's emotional stability and prepare for a nap.

2. Organize children to take a walk and ask them to finish everything after meals, such as going to the toilet, gargling and drinking water. Children queuing in the corridor can not only calm their mood, but also make them digest better.

We have a work area in the corridor, where children can visit each child's work while walking. In summer, you can take a walk in the yard, breathe fresh air, and let children observe the changes of flowers and trees. You can sit in a cool place for a while and talk to each other about what you have seen and heard, so that children can enjoy endless fun in the embrace of nature.

Walking before going to bed is not only conducive to the digestion of food, but also conducive to the circulation of qi and blood, so that qi and blood can be reconciled, so as to get better rest and sleep. In addition, walking outdoors before going to bed will make the brain more awake and feel more comfortable. The new achievements will shorten the process from first sleep to deep sleep, which is beneficial to children.

3. Teach children some interesting sleeping songs: "The birds in the tree are quiet, the flowers in the garden smile slightly, the fish in the fish tank keep their eyes wide open, watch the children fall asleep, take off their clothes and fold them neatly, put their shoes on their feet gently, cover the flowers gently and fall asleep comfortably." Third, cultivate children's good sleep habits 1. Cultivating children's habit of wearing clothes, shoes and socks in an orderly manner has just begun. Some new children in the class are still poor in self-care ability, and some children can't wear clothes yet. Our three teachers patiently and meticulously guide, encourage children to make progress, and conduct synchronous education at home, so that parents can guide their children to wear clothes, shoes and socks at home.

With the joint efforts of the family, children can complete it correctly, quickly and orderly. 2. Cultivate children's correct sleeping posture Whether the child's sleeping posture is correct is related to the child's sleep quality and physical health.

The heart is easily oppressed and the blood circulation is affected; Sleeping with your head covered will make children unable to breathe fresh air comfortably, so it is necessary to cultivate the correct posture of children lying on their backs or sides. There is a boy named Xing Xing in the class who likes to suck his fingers when he sleeps or eats.

At first, I always gently helped her take her finger out of her mouth, but after a while, it was in her mouth again. We have a language period of 10 minutes after breakfast every day.

I told my child a little common sense in detail (why nails are long). At first, the children didn't know why. After I finished, I asked the children what was under their fingernails. Tell children that there will be a lot of bacteria when nails grow. Can you suck your fingers? What harm will it do? Do you have such children around you? Since that day's nap, the stars have never sucked their fingers, but quietly put their little hands on their sides and soon fell asleep ... Through these little things, I found that sometimes it is not necessary to force children to instill some truth, but to take some effective and acceptable methods to let them correct their shortcomings.

Teachers and parents should seriously guide their children to take a nap, which is not only necessary but also meaningful. 1. If the child's sleeping posture is incorrect, it will affect his health, and in severe cases, he will suffocate or have difficulty breathing. This requires teachers and parents to pay attention to observation, have incorrect sleeping positions, help children correct them in time, and develop good sleeping habits, which is also beneficial to children's health.

2. Some children bite their teeth, talk in their sleep, have nightmares and yell, all of which require the teacher's patient comfort to make them fall asleep again. 3. Some children have the habit of wetting the bed, which requires the teacher to observe carefully, try to correct it, and contact parents for medical treatment if necessary.

In short, there are many possible problems in a nap, which need careful observation by teachers, active cooperation from parents, correct guidance and timely solution.