Nowadays, the pressure in modern society is increasing, and many people do not pay attention to their sleep quality. Even a small nap can affect our body

Nowadays, the pressure in modern society is increasing, and many people do not pay attention to their sleep quality. Even a small nap can affect our body. Do you know that the quality of sleep can also affect our physical health.

Recently, we received a letter from a loyal reader seeking help, which states the following.

Mr. Peng, who lives in Zhejiang,It is said that my husband, who is in his 60s, finds it difficult to wake up every time he wakes up after lunch break. When he wakes up, he also feels weak and lacking in energy, and sometimes even faints in bed as soon as he wakes up.

This couldn't help but cause a series of worries in Uncle Peng's heart. He immediately took his wife to the hospital for examination, but the results showed that all indicators were normal. Mr. Peng, who was puzzled but couldn't find the reason, wrote a letter to us for help.

Friends, do you think the symptoms of Mr. Peng's wife are related to his habit of taking naps? How do you usually take a healthy nap at home?

1. Relieve fatigue

We often feel extremely tired after finishing a day of work and study, which is the importance of developing a good nap.

A healthy nap can help us alleviate the fatigue accumulated in the morning and facilitate better afternoon arrangements.

During a nap, muscles can be relaxed and brain nerves can be effectively rested. When we lack sleep at night, we can also make up for it by taking a nap.

2. Enhance immunity

Developing a healthy nap habit can also relieve stress and improve one's immune system.

This is because our brief rest not only eliminates the fatigue caused by long-term work, but also rejuvenates the body, thereby stimulating the body's lymphocytes and enhancing the body's immune function.

3. Protecting the Heart

The habit of taking a nap can also effectively protect heart function, and taking a nap at least three times a week can also reduce the rate of sudden death from heart disease. When we rest at noon, our body's metabolism slows down relatively.

Due to the reduced oxygen consumption of the heart after slowing down, and the reduced working pressure of the heart arteries, it has a protective effect on the heart and can also reduce the risk of hypertension and heart disease in middle-aged and elderly people.

4. Adjusting emotions

Taking a nap not only relieves the tension of the cardiovascular system, but also effectively improves negative emotions. People with high daily work and learning pressure can relieve stress and restore motivation by taking a nap.Moreover, women who love beauty can also take naps to improve their appearance and delay aging. A healthy nap of 15 to 30 minutes per session is also the most appropriate, which is similar to the skin repair time at night.

Avoid overeating before bedtime

A friend may have experienced this before bedtime diet, usually lying down to sleep after eating at noon, or having eaten a lot of food shortly before bedtime and finally waking up feeling very uncomfortable in the stomach.

This is because after we sleep, our bodies also follow us into a resting state, similar to some organs resting, slowing down or stopping work.

Our stomach is like this. When we eat too much before going to bed and enter it, the stomach follows our body during rest, naturally unable to digest in time. This creates a digestive burden on the stomach, and it is the same before going to bed at night.

Eating a lot of food before bedtime not only affects our stomach discomfort, but also can easily lead to weight gain and affect sleep quality. Therefore, it is best to finish dinner two or three hours before going to bed.

Don't take a nap on your stomach

There are many dangers of taking a nap on the stomach,The first is that it will affect our cardiovascular function.

This is because when we take a nap and adopt a prone position on the table, our breasts will be unable to stretch due to the bending state of our body, which is a state of oppression.

Our lungs and heart are located in the position of the chest, which limits the respiratory function of the lungs and the pumping function of the heart, and is likely to result in symptoms of breathing difficulties, chest tightness, and lack of oxygen in the brain.

The second is that it will affect our visual condition.

Because sleeping on the stomach can easily compress the eyeball, causing a continuous increase in intraocular pressure and leading to visual impairment.

Long term lying down for sleep can also cause glaucoma and high myopia in severe cases, so friends should choose the correct posture for rest and nap.

Sleeping on the stomach can also cause varying degrees of damage to our cervical spine,Especially for older people.

The posture of lying down on the table to sleep is opposite to the physiological curvature of our spine. Prolonged lying down can easily cause spinal deformation and trigger spinal diseases, which are difficult to treat.

Here, the author sincerely advises friends not to choose to sleep on their stomach for convenience.

Avoid excessive time

When we take a long nap, the state of shallow sleep in our body gradually transforms into deep sleep, which is a higher quality sleep.

During deep sleep, our brain's blood flow becomes relatively slow. If we suddenly wake up midway and the brain doesn't have time to respond and provide blood, it can easily cause symptoms such as physical fatigue, headache, and dizziness caused by insufficient blood supply to the brain.

Some people take long naps, and some can sleep for several hours at a time. Long naps can also shorten our sleep time at night and even cause insomnia and early awakening.This not only deprives us of good rest, but also disrupts our biological clock, leading to autonomic nervous system disorders that prevent our organs from resting at night, thereby increasing the burden on our bodies.

According to survey results, the insomnia rate among middle-aged and elderly people has reached as high as 21%, and difficulty falling asleep has become a major pain point for elderly people who cannot rest well.

In order to solve the problems caused by insomnia among friends, I have collected a few tips that can improve insomnia and prolong life.

Creating a Good Sleep Environment

We can adopt methods to improve our sleep environment in order to fall asleep as soon as possible and better, such as changing to a comfortable and soft pillow and a bed sheet that we like, not turning on too bright lights before bedtime, and preparing a calming and soothing incense by the bedside, etc.

These methods can help our body relax better and enter a state of sleep.

Cultivate good sleep habits

Good bedtime habits can include soaking feet before bedtime, preparing a glass of fresh milk, listening to soothing music, and reading a few pages of your favorite books.

It is best to avoid using electronic products, as the blue light they contain can interfere with our sleep.

Increase exercise

Friends who can't sleep well can also appropriately increase sports, such as jogging, play badminton, swimming and so on.

Older friends can also choose to take a walk or dance in the square every day. These methods can help us fall asleep better and faster.

Daily routine

Daily routine

Daily routine

Daily routineDaily routine

Although it may seem dull and dull to arrange our daily schedule in an orderly manner, it also depends on the situation. If we are in a very poor mental state and it is difficult to adjust our schedule, in severe cases, there may even be diseases coming to our doorstep.

The saying of our ancestors, 'Work at sunrise and rest at sunset', is not groundless and unreasonable.

Adequate sleep time

Medically recognized,We need to maintain 7-8 hours of sleep a day to meet the rest time our bodies need.

And good and sufficient sleep is also the 'fuel' for our daily work and learning.

Nowadays, most people will definitely have the experience of staying up late. This suggestion is aimed at friends who often stay up late, especially teenagers.

They are not only energetic, but also do not pay much attention to a healthy lifestyle, such as spending all night online playing games, chasing dramas, chatting and other entertainment activities, which make their sleep time extremely short.

But few people know that ensuring sufficient sleep in our daily lives can have significant benefits for our bodies.

When our bodies receive sufficient rest, our daily fatigue will disappear, and our motivation for life and learning will also come with it. During sleep, our body also repairs damaged areas such as cells and tissue structures.

So for the sake of the many benefits that come with getting enough sleep, don't stay up late anymore.

Relax the mood

Relax the moodResearch has shown that people who habitually relax before going to bed have higher sleep quality and fewer awakenings at night.

Friends, try to relax before going to bed tonight as well. I believe it can help you reduce stress and anxiety very well.

ending

The quality of our sleep and rest determines our work efficiency throughout the day, especially for middle-aged and elderly people, who should pay more attention to healthy sleep.

Middle aged and elderly people should be careful not to get up immediately after waking up. It is best to rest in bed for half a moment before getting up and standing, which can give the body sufficient time to buffer reactions.

If friends who do not like to take naps or do not have time for them, they can adopt a way of relaxing during the afternoon to better rest their bodies. In terms of physical health, they can pay attention not to excessive fatigue, eat reasonably, maintain a good mood, and it is not difficult to prolong life.

Finally, I would like to ask my friends, what are the best ways to take a lunch break? Do you have any problems caused by sleep?