Busy one morning, the most stop to sleep, recharge the body. Sleep for ten minutes in exchange for a good body, which may be the most simple and comfortable regimen. Unfortunately, the so-called nap, for many people is "no sleep."
Life Times invites an authoritative sleep expert to teach you to breathe life into your body through a nap.
Interviewed experts
Shanghai TCM Insomnia Medical Collaboration Center, chief physician Shi Ming
Smell 15 minutes of body changes
Nap, the best body "repair agent"
Repair brain
Improve strain and memory
Researchers from the University of Wisconsin found that sleeping can promote brain cell repair. This study has been published in the Journal of Neuroscience.
A 2014 study from the National Science Public Library website shows that nighttime and daytime sleep also reinforce memory, remembering two unrelated words. This shows that siesta also has the function of rest and recovery of the brain and enhances people's memory and helps people to remember complex concepts.
Promote tear secretion
Effective "raise" the eye
When you closed your eyes and fell asleep, tired of the eye ciliary muscles of the morning can rest, effectively prevent vision loss.
Not only that, during the day in the suppression of the lacrimal glands also began to produce large amounts of tears, moisture for a long time under work and dry eyes; corneal temperature has increased, cell metabolism will speed up.
Repair body immune function
Enhance physical fitness
A professor of immunology at the University of Florida, led by Professor Bailey Darby, has conducted a series of studies on the relationship between sleep, hypnosis and human immunity.
The results showed that the hypnosis intervention in individuals with sleep disorders, the subjects of blood T lymphocytes and B lymphocytes were significantly higher levels.
The immune system can get some degree of repair during sleep and in turn regulate sleep.
Promote cell renewal
Repair the skin
Skin metabolism in the most vigorous sleep.
Because when you fall asleep, the consumption of muscle, internal organs, etc. are reduced, the skin and blood vessels are fully open, the blood can reach the skin, provide it with nutrients, repair itself and renew cells.
It is also one of the reasons that the whole person is full of energy after a high-quality nap.
Repair oxidative damage
anti aging
An article published online in the U.S. Nature shows that another possible function of sleep is resistance to oxidation and repair of oxidative damage to the body.
During sleep, many proteins begin to synthesize, including some of the proteins needed for antioxidant activity. Nap to help supplement the lack of sleep at night, play a certain role in promoting repair.
There is a person, it is best not to nap
Although good nap, but people who are insomnia at night are not suitable for nap.
Jenny Kennedy, a clinical psychologist and co-founder and clinical psychologist at New York City Sleep Physician, said: "Insomnia is worsened if one has trouble sleeping at night, such as difficulty falling asleep, or awaking at night long enough to take a nap.
Sleep more during the day, more difficult to sleep at night, falling asleep into the night to sleep well, no spirit during the vicious circle.
5:00 to create high-quality nap
1
Prepare for bedtime
Half an hour after lunch activities, walking around to promote the digestion of food, and then lie flat to sleep, half an hour is appropriate, so as not to affect the normal night sleep.
In real life, everyone can make the appropriate adjustments according to their actual situation.
2
No bed available recliner or neck pillow
Can consider buying a chaise longue, siesta propped open, when not in use, it will not take up too much space.
If you can not even use the sun loungers, lunch break as much as possible to avoid tummy sleep. Proposed to buy a neck pillow, need to lunch break, wear a neck pillow against the walls and other props Mi Mi on for a while.
3
Tense time, 10 minutes is enough
A German study found that 6 minutes of sleep can play a role in memory. Because in just a few minutes enough brain has transformed short-term memory into long-term memory, which frees up more "space" for new knowledge.
Even if nap time is compressed to 10 to 15 minutes, can still retain a lot of health benefits, and this short nap easier for people to wake up quickly, as soon as possible into work. There's excellent quality at wholesale rates is available at online stores and they are with ceramic body and leak proof seal ! Different product series like pre-heat battery are also available now.
4
Eyes closed is also rest
Sometimes you are not very sleepy, do not have to insist on falling asleep, you can first close your eyes, and then focus on the breath, slow breathing rate.
Even if only lying 20 minutes and did not fall asleep, you will sleep like a rest, physical strength.
5
Choose a good nap time
The ideal nap should have both slow-wave sleep and rapid eye-movement sleep, and people usually nap in the morning 6 to 8 hours after nap is the best, because at this time sleep slow wave sleep and rapid eye movement sleep to achieve a balance .
John Grodger, a professor of psychology at the University of Hull, in the United Kingdom, cautions that complex work should not be done immediately after taking a nap because the brain takes 1-2 hours to fully regain status. ▲
Life Times reporter Zhang Fang
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