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午睡和不午睡的人,长期下来有什么区别?

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发表于 2019-10-3 18:44:22 来自手机 | 显示全部楼层 |阅读模式
很多人有午睡的习惯
觉得午睡后精力充沛
工作事半功倍
近年来很多研究也提示
午睡有益于健康
但是
网上有人说午睡时间有严格的控制
时间不能超过30分钟
不然会越睡越困
真的是这样的吗?
午睡有什么好处?
睡多久最合适呢?
午睡有哪些好处?
午睡的好处
不午睡人的感受不到

1.稳定血压,保护心脏
午睡能舒缓心血管系统,有助于血压的稳定。

2.保护眼睛
入睡可以让眼球睫状肌得到休息,有效防止视力下降,此时泪腺也开始分泌泪水,可以帮助滋润工作了一上午、干涩的眼球。
3.增强记忆力
睡午觉还可以帮助你增强记忆力,因为通过午睡不仅可以将碎片化的记忆形成具有网络结构的记忆,还能在睡眠过程中将信息从短期转化成长期记忆。
4.神清气爽,精力充沛
相信大家都有过这种感觉,午睡之后神清气爽,甚至更加乐观向上。午睡可以降低人体紧张度,帮助改善心情。

5.修复机体免疫功能
午睡可有效刺激体内淋巴细胞,增强免疫细胞活性。
午睡应该睡多久?

午睡时间因人而异
科学研究发现,职业不同,工作强度不同,身体状况也不同,午睡时间从6分钟至90分钟都有显著的益处。

01
6分钟:记忆开始增强
一项德国的研究发现,6分钟的睡眠即可以起到提高记忆力的作用。6分钟已经可以让大脑将短期记忆转变成长期记忆,进而腾出更多的“空间”盛装新知识了。
20~30分钟:最佳午睡时间
02
美国太空总署科学家发现,午睡24分钟,即可使工作表现提高34%,头脑的整体灵敏度提高54%。
03
40~45分钟:给大脑充电
如果你前一天晚上没睡好,白天工作又需要特别集中注意力,那么一次40分钟的午睡,可以让你进入浅睡眠状态,帮你给大脑充电。
每天午睡45分钟还有降低血压的作用,并帮助调节免疫系统,增强身体体质。
如果要睡40~45分钟,最好定个闹钟。午睡超过45分钟,会进入深度睡眠,容易因“睡眠惯性”导致醒后身体疲惫、迷迷糊糊。
90分钟:修复身体
04

如果你有足够的时间,一个半小时的睡眠可以让你睡足一个完整的睡眠周期,进入深度睡眠,修复身体。
那些错误的午睡方式

吃完就睡

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。
但若是餐后立马睡觉,对于消化系统而言,容易导致消化不良,诱发胃炎,也可能引起食物反流,引发反流性食管炎;也可能因为脑部供血不足而造成睡醒后头昏脑胀、四肢无力等症状。
就餐后,建议走动或是站立一会儿,餐后20分钟左右再午睡。
睡得太晚

特别是周末,下午四点多非常困,于是一觉睡到天快黑了。但这样,容易打乱生物钟,午觉睡得晚起得也晚,晚上自然睡得更晚,导致第二天白天精神也不好。
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。
趴着睡

对上班族来说,由于条件有限,最常见的就是趴着睡了。但是,一觉睡起来,哪哪都不舒服,还会流口水。
这是因为人体在睡眠状态下,肌肉放松,心率变慢,血管扩张、血压降低,流入大脑的血液相对减少。尤其是午饭后,较多的血液进入胃肠,此时若再趴着睡,时间久了大脑就会缺氧,使人产生头重、乏力、腿软等不适感觉。趴在桌子上睡,会压迫胸部、妨碍呼吸,增加心肺负担。
午觉的正确姿势是什么呢?
在家时,尽量在床上午睡,或是躺椅上。但对于办公人士,午休时可在脑后垫靠枕,呈半卧位,以减小心肺、面部压迫。
午睡对了有好处
睡得不对有坏处
绝大多数人睡午觉都是好处多多
但有些人却不宜睡午觉

这两类人最好别睡午觉
夜晚失眠或睡不好的人

晚上睡不好的话,如果下午困了补觉,还一睡就是一两个小时,那可就完了。
可能到了深更半夜都迟迟培养不出睡意来,陷入恶性循环。
所以晚上有长期睡眠问题的朋友,白天尽量少睡。
如果实在是想睡会儿,15~20 分钟是比较合适。
血压低的人

血压低的人,要不要睡午觉,要看室内温度。
如果室内温度实在太高,不建议血压低的人睡午觉,因为气温热会加重低血压的情况。
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