Most people in China have the habit of taking a nap, but I don't have this habit. How can I not sleep without taking a nap when I see my colleagues in the office?

It's not like you/kloc-go to bed at 0/2 and get up at 5: 30 in the morning. There is nothing wrong with your health.

You'd better 1 1 sleep.

According to medical experts, taking a nap for 30 minutes every day can 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. One of the reasons for the high incidence of coronary heart disease in northern Europe and North America is insufficient nap. But when taking a nap, you must also pay attention to the following points:

First, don't eat greasy food and eat too much before going to bed. Oversaturation will affect the normal contraction and relaxation of the heart; Greasy food will increase blood viscosity and aggravate coronary artery disease.

Second, it is not appropriate to lie down and take a nap immediately after lunch, because at this time, a large amount of blood flows to the stomach, blood pressure drops, and oxygen supply and nutrition to the brain drop significantly, which easily leads to insufficient blood supply to the brain. Generally, you have to rest for 20 minutes after meals.

Three, sleeping position should be taken to head high and feet low, lying on the right side, in order to reduce the pressure on the heart and prevent snoring. It should be noted that sitting and sleeping at a desk is harmful and will aggravate brain hypoxia.

Fourth, the nap time is about 1 hour, which should not be too long or too short. After getting up, do light exercise in bed, massage precordial area and chest for 5- 10 minutes, sit up slowly, and then get out of bed and drink a glass of water.

Taking a nap in the middle school is more energetic.

Many people have the trouble of feeling tired after lunch. British scholars have studied this phenomenon and found that taking a nap 10 minutes every afternoon can eliminate drowsiness, which is much better than sleeping for two hours at night. According to the recently published German "Sunday Pictorial", more and more office workers in Germany have the habit of resting in the office at noon.

Taking a nap can not only improve work efficiency, but also 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. One of the reasons for the high incidence of coronary heart disease in northern Europe and North America is insufficient nap. The mortality rate of adults who sleep less than 4 hours is higher than that of adults who sleep 7-8 hours every night 180%. This reminds people that lack of sleep at night, if properly supplemented during a nap, will also help to prolong life.

Whether you take a nap or not has a lot to do with your physique, sleep state, age and illness. Anyone who usually lacks sleep and is weak and sick should take a nap; For people engaged in mental work and primary and secondary school students, siesta is more worth promoting. Old people with poor sleep quality can also take a nap to give their brains a real rest.

How can I have a good nap?

(1) Don't fall asleep after a meal: Just after lunch, your stomach is full of food and your digestive function is in motion. For example, taking a nap at this time will affect the digestion of the gastrointestinal tract, which is not conducive to the absorption of food, and it will cause stomach problems for a long time; At the same time, it also affects the quality of siesta.

(2) Pay attention to sleeping position: The correct sleeping position is to relax the belt, which is convenient for gastrointestinal peristalsis and helpful for digestion. If you are sitting at your desk for a nap, it is best to put something soft and high under your arm, which can reduce the squeezing and make it easier to fall asleep.

(3) The time should not be too long, about 10-30 minutes. Studies have shown that people's sleep can be divided into two stages: shallow sleep and deep sleep, which are cyclical and alternating. After falling asleep for more than 30 minutes, most people go from shallow sleep to deep sleep. At this time, the inhibition process of the central nervous system of the brain deepens, many capillaries in the brain tissue are temporarily closed, the blood flowing through the brain tissue is relatively reduced, and the metabolic process in the body is gradually reduced. If you wake up at this time, you will feel uncomfortable and sleepy. This is because the suppressed cerebral cortex has not been released, the closed capillaries have not been opened, and the brain has a temporary relative blood supply deficiency, which leads to a temporary autonomic nervous dysfunction. This symptom can be as short as ten minutes and as long as half an hour. This symptom is the biggest disadvantage of going to bed for a nap. Because taking a nap in bed, most people will inevitably fall into a deep sleep, leading to a long nap time. In this way, you will feel uncomfortable and dizzy after getting up, and you will not be able to concentrate on your work or study for a long time, which will affect the efficiency of work and study in the afternoon. Moreover, going to bed for a nap often takes a long time to fall asleep, which invisibly increases the anxiety in my heart. What's more, I can't sleep at night because I take a long nap at noon, which will seriously lead to insomnia and affect the efficiency of work and study the next day. Over time, it will form a vicious circle and destroy the normal biological rhythm of the human body.

Why should we pay attention to lunch break?

If possible, most people would like to have a rest after lunch. This is not because we are lazy, but because the biological rhythm in our body is at work. Napping is just a way for human body to protect biological rhythm.

German researcher Campbell believes that the sleep cycle is controlled by the brain and changes with age. At the same time, it is found that lunch break is a part of natural sleep cycle. A sleep research expert at the University of Florida said that lunch break has gradually evolved into a way for human beings to protect themselves. At first, lunch break may be just for people to avoid the hot sun at noon, but later it gradually became a habit; At that time, human beings lived in warm and hot areas, and outdoor labor was the most basic condition for people's survival. So lunch break has become a way for people to avoid the heat wave.

Although a few people stopped taking lunch breaks at a certain time, most people were forced to give up this "enjoyment"; If giving up the lunch break is only temporary, once the conditions are met, they will form the habit of taking another lunch break. What should be advocated is to arrange your own time reasonably, and don't let yourself be too busy to even have a lunch break.

In recent years, sleep experts at the German Institute of Psychiatry have found that the human body needs sleep both during the day and at night. There are three sleep peaks at 9 am, noon 1 and 5 pm, especially at noon 1. In other words, people have a sleep rhythm every four hours during the day except sleeping at night. Experts believe that people's sleep rhythm during the day is often concealed by busy work, study and nervous mood, or eliminated by nervous drinks such as wine and tea. Therefore, some people don't feel sleepy during the day. But once such external stimuli are reduced, the human body's sleep rhythm will be revealed during the day, and then it will feel sleepy at noon and naturally want to rest. If the excitement of the outside world disappears completely, people's sleep value will be further reduced, and naturally there will be two sleep rhythms in the morning and afternoon. This is why people take a lunch break.

The study also shows that lunch break is the biological rhythm of normal sleep and waking, and it is a necessary condition to stay awake. Many people, especially mental workers, will realize that work efficiency will be greatly improved after lunch break. According to foreign data, the incidence of coronary heart disease in some countries and regions with lunch break habits is much lower than that in countries without lunch break, which is related to the relaxation of cardiovascular system and the reduction of human tension. So it makes sense for some people to compare lunch break to the best "healthy charging".

Lunch break is a kind of "minor repair"

If people are compared to a machine, they must be "repaired" from time to time. In addition to regular "overhaul", it is necessary to carry out "minor repairs" from time to time, and lunch break is one of the "minor repairs", even if it is only a short break, it is also of great benefit.

After getting into the habit of taking a lunch break, you are full of energy all afternoon, whether in winter or summer. Before I get into the habit of taking a lunch break, I feel listless in the afternoon, and my head is often distracted, especially in summer and I feel particularly tired in the afternoon. Taking a nap in the afternoon is like maintaining the machine, which can help all parts to work well. In fact, the benefits of lunch break have long been studied academically. Lunch break can help people relax and relieve stress. Many celebrities, from Leonardo da Vinci to Churchill, have the habit of taking a lunch break and think it makes them have extraordinary creativity. They say that modern employees will refresh themselves by drinking coffee, but they can't make up for the excessive waste of brain power. Therefore, many companies and schools have begun to pay attention to lunch break, and some American companies have also set up "rest corridors" for employees to take a nap and "take a deep breath". "Rest is to go further", let us better enjoy the benefits of lunch break, work and study better, and fight against "slow fatigue" to the end!

Take a lunch break-restore the vitality of the afternoon

"Rest is to walk a longer way", this sentence is familiar to everyone; Nowadays, the society is pluralistic and progressive, and people are under great pressure. Moderate rest does have the function of conditioning body and mind, relieving stress and eliminating fatigue. We often see that animals other than humans spend most of their time resting and sleeping except foraging and eating. In fact, they conserve energy through sleep, which is one of the ways for all animals to continue their life and vitality. Office workers work for half a day every morning, and by noon, most of them will feel tired and weak. If they can take a nap and get enough rest, they will regain their vitality in the afternoon.

In many nationalities in the world, lunch break has a long history. In the past, office workers in Spain and Latin America used to go home for lunch and take a nap after dinner. Lunch break is a part of expectation and acceptance every day. However, in the industrialized era, many countries broke the tradition of lunch break to cope with the standardization of employers' working hours. A recent survey in Spain shows that only 25% of Spaniards still have the habit of taking a lunch break, and most Europeans and Americans have adapted to American working hours at the expense of lunch break and strict working hours. People mostly use caffeine to cope with afternoon drowsiness. However, according to a study conducted by the National Sleep Foundation 1997, sleepy employees will lead to a decline in productivity, resulting in a loss of18 billion US dollars to enterprises every year. As a result, research institutions found that if they continue to absorb information, they will lose the original information, so they began to study the topic of noon nap.

In a recent study on the benefits of human sleep, the psychological research center of Harvard University in the United States divided 105 subjects into two groups: those who take a lunch break and those who don't. The final data shows that 90% of people who take an hour lunch break are awake at 9 pm, which proves that lunch breaks can make employees' brains flexible all day. Chinese medicine also advocates "siesta", that is, from 1 1 in the evening to 1 in the morning, and from 1 in the morning to1in the afternoon, it is just noon. Chinese medicine believes that taking a nap at noon is good for health.

Knowing that a lunch break is really good, if you want to start a lunch break, here are some rules provided by medical experts, hoping to help you:

(1) Unless you get too little sleep the night before, don't take a lunch break for more than an hour, because if you wake up after a long lunch break, your mind will be confused and it will also affect your sleep that night.

(2) The most suitable time for lunch break is 15 to 30 minutes. If you sleep on your stomach, you must turn off the computer to avoid the influence of computer radiation on your body. Put a small pillow on your head to avoid the head pressing your arms and eyes, causing poor blood circulation and affecting nerve conduction.

(3) If you have to do complicated or dangerous work immediately after lunch break, you'd better give up, because when you wake up at the beginning of lunch break, you are more likely to be in a trance.

(4) Because the lunch break is after lunch, due to digestion, human blood is concentrated in the stomach, and the brain is relatively ischemic and hypoxic. German medical experts found that people with low blood pressure and poor blood circulation are not suitable for lunch break because they often feel dizzy and bloated after waking up; Older people over 65 years old often have arteriosclerosis, and their blood absorbs more nutrients after meals, resulting in high blood viscosity. If you take a lunch break immediately, it is easy to have a stroke, so it is not suitable for lunch break.

An ancient poem, "If the inflammatory atmosphere burns like sweat, it will be annoying to sleep in the afternoon;" A moment in wonderland, sleeping in the north window is refreshing. "Lunch break is integrated into the poetic realm, which shows that lunch break has played a certain role in human life since ancient times.

I wish you the best of health!