Ramble about siesta
Ever seen a take-out nap? A Japanese company has launched a delivery service called “Nap Space,” in which a van converted into a bedroom is driven to the office floor to solve the problem of nap time for office workers. As the saying goes, “If you don’t sleep at noon, you will collapse in the afternoon.” Taking a nap at noon is an important way to restore the “vitality” of the body. So, how to take a nap more scientifically?
Is a nap a good idea?
Previous studies have shown that regular naps can protect against Alzheimer’s disease by improving mental agility and consolidating memories. In addition, taking a nap can help clear the brain of “junk” — harmful metabolites. This is because, during naps, more cerebrospinal fluid (a substance known as a brain “cleaner” that removes metabolites) enters the lymphatic system, which promotes the removal of waste products from the brain and maintains brain health. However, several studies from 2022 have shown that napping for too long not only increases the risk of Alzheimer’s disease or cognitive decline, but also raises blood pressure in middle-aged and older adults.
It seems that whether naps are good or bad for health depends on how long they last. Timely midday naps help compensate mental and physical strength consumption; Once the nap time is too long, it will cause certain harm to the human body. So how long is the best time to nap?
Did you sleep right?
In humans, a full sleep cycle usually lasts 70 to 110 minutes. Generally speaking, 15 to 30 minutes after falling asleep belongs to light sleep, 30 to 60 minutes belongs to deep sleep. During sleep, the inhibitory process in the brain centers is significantly enhanced, and many capillary networks in the brain tissue are temporarily closed, reducing cerebral blood flow.
If people wake up suddenly when they are asleep, the deep inhibition process in the cerebral cortex can not be lifted immediately, the closed capillary network can not be opened immediately, the brain will be insufficient blood supply, the autonomic nervous function will be temporarily disrupted, people will feel very uncomfortable. Therefore, it is best to control the nap time within 30 minutes, so as not to wake up into a “confused” state. It is worth noting that the nap time should be arranged in the afternoon before three, so as not to affect the night sleep, disturb the biological clock.
In addition to nap length, nap posture is also important. Many people not only tired after the nap is not reduced, but feel their back pain, sleep more tired, it is likely to be caused by the wrong nap posture.
Due to constraints, sleeping on the stomach during the lunch break is a true portrayal of many office workers. As everyone knows, after eating stomach sleep, a lot of blood will flow into the gastrointestinal system, easier to let the brain ischemia and hypoxia; And the stomach is compressed, easy to cause stomach flatulence. Therefore, after lunch should rest about half an hour to sleep, in order to let the stomach and intestines fully digest food. In addition, if sleeping on the stomach, eyes and long time pillow on the arm, easy to compress the eyeball, resulting in high eye pressure, arm blood circulation will also be blocked. So, what is a healthy nap position? Experts suggest that it is best to lie on the bed or sofa during a nap. If that is not possible, you can prepare a portable neck pillow, and then find a chair with a backrest, and sit on it with the back of the chair, so that the cervical vertebra is as natural and relaxed as possible when lying flat. If you must sleep on your stomach, it is best to rest your arms on your forehead to avoid pressing your eyes.
In fact, sleep does not take a nap, genes also have the “right to speak.” A 2021 study found that how often a person naps is regulated and influenced by their genes. Therefore, if there is no napping habit, there is no need to blindly change the habit because of the benefits of napping; People who struggle between sleep and wake up when they feel sleepy should also adapt to their body’s needs, rather than “fight back”. After all, getting enough sleep at night, sticking to a good diet and getting some exercise are still proven ways to stay healthy.