如何每天适当地小睡并保持健康

如何每天适当地小睡并保持健康

Everyone knows that sleep is so important to our health. But getting plenty of sleep doesn't meant you're sleeping properly.

每个人都知道睡眠对我们的健康很重要。但是充足的睡眠并不意味着你睡得好。

Doctors often say that without a good nap, your afternoon would be ruined. That is to say, taking a nap gives the body a lot of benefits. If you have trouble sleeping, even if it's just a few minutes, you will feel very different. However, if you sleep for too long, when you wake up, you will also feel tired.

医生常说，如果你不好好睡一觉，你的下午就会毁了。也就是说，打个盹对身体有很多好处。如果你很难入睡，即使只有几分钟，你也会感觉很不一样。然而，如果你睡得太久，当你醒来的时候，你也会感到疲倦。

So, after all, how should we take a nap? Here are some general advices from experts.

那么，我们该怎么小睡呢?以下是一些专家的一般性建议。

Time: You should sleep about half an hour

时间:你应该睡大约半个小时

10 to 20 second

10到20秒

Many people, for work reasons, often cannot afford a lunch break, but remember, as long as you close your eyes for 10-20 seconds, you can also bring significant health benefits.

很多人，因为工作的原因，经常没有时间吃午饭，但是记住，只要你闭上眼睛10-20秒，你也可以带来显著的健康益处。

When you are tired, you can immediately close your eyes, completely relax your mind, focus on rest. A few tens of seconds can change the fatigue quickly, recover your mentality and spirit.

当你累了，你可以立即闭上眼睛，彻底放松你的大脑，集中精力休息。短短几十秒就能迅速改变疲劳，恢复你的心态和精神。

2-5 minutes

2 - 5分钟

Don't underestimate these few "magical lunch break" minutes, because even if you take a few minutes, you should also try to see the amazing effect of eliminating fatigue.

不要低估了这几分钟“神奇的午睡时间”，因为即使你花了几分钟，你也应该尝试看看消除疲劳的神奇效果。

Many people work for a long time, especially office workers, causing you headaches, gradually decreasing memory, often remembering forgetfulness, lack of concentration. At this point, please "turn a blind eye" to rest for a few minutes, until the body is relaxed, calm, will create new inspiration, improve work efficiency.

许多人，尤其是办公室职员，工作时间过长，使你头痛，记忆力逐渐下降，经常健忘，注意力不集中。此时，请“睁一只眼闭一只眼”休息几分钟，直到身体放松、平静，才会创造出新的灵感，提高工作效率。

Take a 20-30 minute nap

小睡20-30分钟

If you need to boost your memory in the long term, the best naps are around this time. Getting 30 minutes of sleep is the best time to support and care for your liver. This is enough time for the liver to regain the regulatory benefits and regain balance.

如果你需要长期提高你的记忆力，这时候小睡是最好的。保证30分钟的睡眠是支持和照顾肝脏的最佳时间。这段时间足够肝脏恢复调节功能和平衡。

Because after lunch, the blood in the body focuses on the digestive tract to digest food. If you finish eating, you have to walk or exercise, the blood will continue to move to the hands and feet, leading to not enough blood to supply to the liver, thereby leading to the metabolism in the liver to be affected.

因为午饭后，体内的血液集中在消化道来消化食物。如果你吃完了，就要走路或运动，血液会继续向手脚移动，导致没有足够的血液供应到肝脏，从而导致肝脏的新陈代谢受到影响。

Therefore, take advantage of the best time to take a nap in the period of 20-30 minutes, so it will maintain good liver function, enhance digestion, maintain balance and stay healthy.

因此，利用最佳时间午睡20-30分钟，这样可以保持良好的肝功能，增强消化，保持平衡，保持健康。

Posture: It is best to have a U-shaped pillow for nap

姿势:午睡最好有一个u形的枕头

Many people have a habit of leaning face down on the table to nap. This is actually not a good pose. The first is that it can make you feel uncomfortable, prone to neck and neck diseases, for a long time, the neck and spine will be deformed, and fatigue in the neck and shoulder area leads to disease.

很多人都有脸朝下趴在桌子上打盹的习惯。这实际上不是一个好的姿势。首先是它会让你感到不舒服，容易出现颈部和颈部疾病，时间长了，颈部和脊柱会变形，而颈部和肩部的疲劳会导致疾病。

The second is that lying asleep on the table can affect the respiratory organs, blood circulation and nerves. If lying down this long can cause symptoms of headaches, dizziness, tinnitus, fatigue, cramps and other illnesses.

第二，躺在桌子上睡觉会影响呼吸器官、血液循环和神经。如果躺这么长时间会引起头痛、头晕、耳鸣、疲劳、抽筋和其他疾病的症状。

Such naps not only fail to achieve their main goal of rest and relaxation, but also worse for health.

这样的午睡不仅不能达到休息和放松的主要目的，而且对健康有害。

You can choose a U-shaped pillow, lie back on the couch or lie down completely on the floor, relax with your eyes closed, and keep your spine straight.

你可以选择一个u形的枕头，躺在沙发上或完全躺在地板上，闭上眼睛放松，保持脊柱挺直。

If you have no other choice, you can take a pillow and sit in a chair to relieve forearm pressure. After lunch break, it is advisable to do some muscle stretching exercises to reduce pressure and help blood circulation.

如果没有其他选择，可以拿一个枕头，坐在椅子上，减轻前臂的压力。午休后，建议做一些肌肉伸展运动，以降低压力，促进血液循环。

If you can't take a nap, try this method instead

如果你不能睡午觉，试试这个方法

Your hands bent like a boat, then use your hands to cover your eyes. Take care not to let your hands touch your nose or mouth so that they do not obstruct breathing. Be sure to close your fingers tightly to avoid light leaking into the eye.

你的手像小船一样弯曲，然后用你的手遮住你的眼睛。注意不要让你的手触摸你的鼻子或嘴，这样他们不会阻碍呼吸。确保你的手指紧闭，以避免光线渗入眼睛

This approach helps the tired eyes have time to regenerate, the darkness covering the eyes will help change the mind, improve the brain, and reduce eye fatigue. You should do this for at least 5-6 minutes.

这种方法帮助疲劳的眼睛有时间休息，黑暗覆盖眼睛将有助于改变想法，改善大脑，减少眼睛疲劳。你应该这样做至少5-6分钟。