• 泰州 阵雨转多云 18℃~11℃

【健康】午睡是门“技术活”,怎样睡更科学?这3个禁忌很多人都在犯……

来源: 编辑:汤晨洁 08-31 10:38 查看数:0 评论:0

常言道:“药补不如食补,食补不如睡补?!彼镁醪拍苡芯?,才能有健康的身体。

在一天当中,人最想睡觉的两个时段,一个是凌晨1:00~4:00,另一个是13:00~16:00。

在这两个时段中,受生物钟的刺激控制,人体处于生理清醒状态的低潮,需要通过睡眠来再次保证自己恢复体力和精神。而两者的区别在于,晚上睡的时间长,午觉睡的时间短。

午睡对处于快节奏生活的人们越来越重要,那么应该如何午睡呢,午睡又有什么应该注意的地方吗?别急!现在就给您送上一份“完美午睡指南”。

午睡的好处

1、舒缓情绪,消除疲惫 一上午高强度的工作学习,到了中午会困意袭来,此时午睡一下,可以有效给大脑和身体充电,提高之后的工作效率。

午睡可以降低身体紧张度,帮助改善心情,缓解工作压力,午睡之后神清气爽,甚至更加乐观向上。

2、?;ぱ劬?nbsp;上班族天天对着电脑、手机屏幕,眼睛难免干涩、疲劳。闭眼入睡可以让眼球睫状肌得到放松,有效防止视力下降,同时泪腺也开始分泌泪水,帮助滋润工作了一上午干涩的眼球。

3、降低血压 研究发现,午睡有助降低血压。有高血压的人群,或是在上午的工作中遭受压力导致血压升高的人群,午睡一下可以充分恢复血压稳定。

4、缓解大脑疲劳 睡眠有助于大脑机能的运转,有助于缓解脑部疲劳,更有助于提高大脑的记忆能力,睡醒之后的2个小时是大脑状态最好的时间段。

午睡可以大幅度提高人的精力和警觉度,从而提高记忆力,提高工作效率。

5、提高记忆力 美国哈佛大学心理学家Mednick等2003年在《Nature Neuroscience》期刊发表了研究结论:白天小睡与夜间睡眠一样可以促进记忆力提升,能够将碎片化的记忆形成具有网络结构的记忆,将信息从短期转化成长期记忆。

午睡对学龄前儿童尤为重要,美国阿默斯特马萨诸塞大学研究人员发现午睡过的儿童平均记忆准确率为75%,明显好于未午睡儿童的65%。

6、?;ば脑?nbsp;一项希腊研究显示,每周至少3次,每次午睡30分钟,可使因心脏病猝死的风险降低37%。

另有资料证明,在有午休习惯的国家和地区,冠心病的发病率要比不午睡的国家低得多。研究人员认为,这可能得益于午休能舒缓心血管系统,并降低人体紧张度。

午睡的禁忌

1、午饭后立刻午睡

进餐后,肠胃蠕动会加快,体内的血液会大量集中到消化系统,使大脑供氧量下降,容易产生困意。

把胃部的食物排空至少需要1个小时,如果此时睡觉,胃部被压迫增加蠕动的负担,容易造成胃部胀气,降低胃部消化食物的能力,容易导致消化不良,诱发胃炎。

2、趴着午睡

① 压迫眼球,影响视力趴在胳膊上睡觉,会对眼球造成压力,醒后会出现暂时性视力模糊。眼科医生认为趴睡姿势的坏处在于有可能压到眼球,眼睛容易充血,造成眼压升高,尤其是高度近视的人更要注意。

② 加重脑部缺血入睡后人的心率会逐渐减慢,流经各组织的血液速度也相对变慢,流入大脑的血液会比平时减少。午饭后较多的血液要进入胃肠道,帮助消化,趴睡会加重脑部的缺血,最终导致头晕、耳鸣、腿软脚麻等症状。

③ 危害脊柱人体正常脊椎从侧面看应是“S”形,但趴着睡时容易弯腰驼背,脊椎变成C字形,加上头部下靠,造成腰椎、胸椎、颈椎的压力分布不均,损害脊柱。

④ 压迫面部神经趴着睡觉,由于睡觉时多处关节肌肉紧张,长期压迫手臂和脸部,会影响正常血液循环和神经传导,使两臂、脸部发麻甚至感到酸痛,引发神经麻痹或脸部变形,也就是说可能会变丑。

3、午睡太迟

有些人会在下午的四五点钟感到困顿,若选择午睡一会容易打乱生物钟,午觉睡得晚起得也晚,晚上自然睡得更晚。从而导致第二天白天精神也不好。

如何正确午睡

1、午睡时间 午睡最好的时间是在早上睡醒之后的6~8小时,以及晚上睡觉前的8小时之前,这样既能缓解上午工作、学习的疲劳,短暂午睡后,又不影响晚上的睡眠。

2、午睡时长 睡午觉最好控制在25分钟左右,午睡并不是时间越长效果越好,人的睡眠周期大致分为浅睡眠和深睡眠,一般在入睡30~60分钟就会进入深度睡眠,在这个阶段被打断叫醒,起来后反而会更加困倦无力,甚至会出现轻微头痛。

所以,睡午觉最好控制在25分钟左右,在深度睡眠发生之前醒来,这样可以快速恢复身体能量和大脑活力,也能清醒、高效地投入到接下来的工作中。

3、午睡姿势 午睡姿势要正确,优选卧位睡眠。卧位睡眠质量较高,可使全身关节、肌肉及消化道放松,并且不会造成局部压迫。短期卧位睡眠的话,侧卧或平卧都无太大区别。

如果条件不允许,只能趴着睡的话最好垫一个小枕头,解放胳膊和脸,最好找个有靠背的椅子,备好U形枕,套在脖子上,让颈椎充分放松。

关于午睡的误区

1、一定要午睡

“中午不睡,下午崩?!?,因此很多人觉得午睡很重要,每天一定要午睡。其实,午不午睡还是要根据自身生活习惯区别对待的,对健康其实没有太大影响。

有些人睡眠质量高,一天睡6个小时就可以精神满满,有些睡10个小时也不够,而老年人和儿童,他们有特殊的睡眠习惯,因此睡午觉的比较多。

2、午睡会导致肥胖

肥胖的根源不在于午睡,肥胖是由代谢异常、不良饮食习惯等多种原因导致,中午午睡是不会导致发胖的。

3、午睡会导致中风

午睡会导致中风这个说法是错误的,正常的睡眠本身并不会增加脑卒的风险,失眠、睡眠障碍等这些才容易导致脑卒。

值得注意的是:失眠的人不适合午睡。

纽约市睡眠医生组织创始人、临床心理学家詹妮特·肯尼迪表示:“如果一个人晚上睡眠有障碍,例如入睡困难,或者晚上长时间清醒,绝对不能午睡,否则会加重失眠?!?/p>

来源:健康圈

编辑:汤晨洁

责编:赵倩倩

审核:吴军

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