Sleep and diet are the two main assets of health care. When it comes to sleep, it is impossible not to mention naps. Summer heat, most people will insomnia, so napping becomes more important, especially the elderly. Proper napping, not only to improve the spirit, but also to reduce the incidence of coronary heart disease, cardiovascular and cerebrovascular diseases. But if the “wrong” sleep, the harm is not small! How good is the nap, you really know? Healthy naps help physical and mental health, many long-lived elderly also have good napping habits. How many benefits of napping, do you really know? 1, relieve fatigue, blood pressure down Many people have the trouble of fatigue after lunch. Scholars on this phenomenon of research, found that the daily afternoon nap 10 minutes to eliminate sleepiness, the effect of more than 2 hours of sleep at night is much better. Proper napping can eliminate fatigue, restore the spirit, thereby reducing blood pressure. 2, enhance memory Napping can be a substantial increase in energy and alertness, napping can not only eliminate fatigue, but also enhance memory. Studies have found that only 45 minutes of napping can make memory improve 5 times. 3, improve immunity Sleep experts found that 13:00 is a clear peak of sleep during the day. This time a short nap, can effectively stimulate the body’s lymphocytes, enhance immune cell activity. 4, prevention of coronary heart disease According to research, proper napping can regulate the body’s hormone balance, reducing the incidence of coronary heart disease. A study shows that at least 3 times a week, each nap 30 minutes, the risk of sudden death due to heart disease can be reduced by 37%. There is also information proving that in countries and regions with the habit of taking a lunch break, the incidence of coronary heart disease is much lower than in countries that do not take a nap. This is due to the lunch break can soothe the cardiovascular system, and reduce the body tension. 5, improve mood Afternoon nap can improve mood, reduce tension, relieve stress and effectively drive away depression. Five misconceptions, the more you sleep, the more dangerous nap, but nearly 80% of the napping population are misconceptions, not only make the quality of sleep is greatly reduced, but also hazardous to health! “Do not think that the longer you sleep, the better. Because sleeping for a long time, people will enter deep sleep, often feel very uncomfortable after waking up.” So how long is a good nap? What other attention? 1, the time and length of the nap In the state of long continuous work, napping is the most convenient and fast way to replenish energy, but if you sleep too long, will also bring negative effects. In the case of a more adequate sleep time the night before, if the nap time of more than 1 hour, people are prone to enter deep sleep, may cause sleep inertia, like waking non-awake, such as: sleepy eyes, drowsy, unable to fully mobilize thinking, etc., will also cause weakness, the more tired sleep state. It is recommended that about 20 minutes of nap length is the best, about 13:00 is the most effective, belonging to the “quick charge” nap, help to quickly restore the body’s energy, improve alertness, fast and efficient into work. 2, before the nap notes after eating, gastrointestinal motility will accelerate, the body’s blood will be concentrated in large quantities to the digestive system, so that the brain oxygen supply decreases, easy to produce sleepiness. But if you sleep immediately after the meal, for the digestive system, easily lead to indigestion, induced gastritis, may also cause food reflux, triggering reflux esophagitis; may also be due to insufficient blood supply to the brain and cause dizziness, limb weakness and other symptoms after waking up. Suggestions After the meal, it is recommended to walk around a little or stand, about 20 minutes after the meal and then take a nap. 3, the best sleeping position for napping nap is best to choose the flat way. If you sleep on your back, it is very harmful to health. (1) damage to eye health. Sleeping on your back, the eye is pressurized, eye pressure increases, over time it is easy to cause temporary blurred vision after waking; if the eye pressure is too high, it may also lead to glaucoma. (2) harm the crest. Normal human crest from the side should be “S” shape, but when sleeping on their backs, it is easy to hunch over, the crest into a “C” shape, plus the head down to lean, will cause the lumbar spine, thoracic spine, cervical spine pressure distribution is uneven, damage to the crest. (3) affect the whistle. The hunchback is not conducive to opening the lungs, obstruction of inhalation, will cause oxygen deprivation, especially with coronary heart disease and other people more likely to cause difficulty in inhalation. (4) cause obesity. Sleeping in a hunched position, the stomach seems to be curled up, squeezed in a piece, will also aggravate the symptoms of indigestion, food can not be converted into energy in time, will lead to obesity. Suggestions At home, try to nap in bed, or lying on the chair. But for office workers, lunch break can be cushioned pillow behind the head, in a semi-recumbent position, to reduce the heart and lungs, facial compression. 4, nap position Summer temperatures are high, ventilation corridors, directly opposite the air conditioning port and fan, although cool, but also easy to cause colds, headaches, joint and muscle pain and other diseases, serious cases may also cause facial paralysis. Suggestions Sleep state, the body’s pores will be in an open state, the body’s resistance will also be reduced, should avoid sleeping in the vent, for poorer physical condition, nap can be covered with a light blanket on the abdomen to prevent a cold. 5, nap after waking up precautions suddenly get up, will cause body odor shape blood pressure, very bad for cardiovascular and cerebrovascular; In addition, after the nap many people will have a rapid heartbeat and other feelings, so do not wake up quickly after the nap must not get up. It is recommended that elderly people must get up slowly after waking up. Sit up straight for 30 seconds and then stand up, and wait 30 seconds before you can start moving around. You can lightly shake and massage your arms, which has a good effect on relieving soreness and restoring wakefulness. Good sleep, posture is very important 1, supine head, neck and torso basically remain in the same line, the body is very relaxed, but supine will also press the muscles of the back, especially the hands up posture, the muscles will be more tight. In addition, when supine, the uvula in the mouth will sag, which will cause airway obstruction and snoring. 2, prone The prone position will compress the chest and abdomen, which will cause bad blood to the heart. In addition, the whistling of the lungs will be obstructed, and the urinary system will be compressed. Face down will also lead to deformation of the face, poor circulation of the face, pigmentation and dull color. 3, curled up Curled up will affect the lift and entry of qi, very bad circulation of qi and blood. It is easy to wake up with back pain and lumbar muscle strain. 4, side-lying expert tips, right side lying position is the most advocated, right side lying, right leg straight, left leg bent, the right hand to protect the ear, the left hand on one side. 4 groups of people, napping can not be sloppy 1, low blood pressure people in the summer weather is hot, napping blood pressure will be relatively lower, for low blood pressure people are particularly adverse, may cause whistling difficulties. 2, too obese people obese people generally have a larger diet, and people in the sleep state digestive capacity to slow down, food is easy to accumulate, nap time is too long, easy to aggravate or trigger obesity. 3, poor blood circulation people with high blood viscosity, often dizzy due to cerebrovascular disease, high blood sugar is not only unsuitable for sleeping immediately after meals, but also should not nap for too long, may aggravate the condition, and even induce the risk of stroke. 4, sleep disorders for people who have difficulty falling asleep at night, if the nap time is too long, it is not easy to fall asleep at night, repeatedly so, more harm to the body.