Staying up late to watch the game, how to take a nap? Huaxi doctors: Don't exceed this time, otherwise...

Let Dr. Huaxi take a look

Which babies are there this morning?

Staying up late to watch the World Cup

👀

Now at work again

Are you taking a nap secretly?

In order not to affect everyone's attention to this football feast

Let you watch the game more efficiently at night

After all, there are many games to come.

All kick-offs are at 3:00 a.m. Beijing time.

Dr. Yuanfeng Sun, Sleep Center, West China Hospital, Sichuan University

I have specially summarized a

“The secret to a quality nap”

When it comes to taking a nap, the timing is actually important. If it’s too long, it’s a waste, and if it’s too short, it’s ineffective.

Dr. Sun introduced: A complete sleep cycle is about 90 minutes.

● Stages 1 and 2: Light sleep, people can be easily awakened;

● Stage 3: Deep sleep. People tend to feel dizzy when waking up in this stage.

● Stage 4: Rapid eye movement stage. When you wake up during this stage, it is easy to remember dreams.

When you wake up from light sleep, you will feel more relaxed and energetic; when you wake up from deep sleep, you will easily feel confused and dazed.

If you take an extra-long luxury nap, you may enter a state of "sleep inertia": you may experience temporary low alertness, behavioral disorders, decreased cognitive abilities, etc.

Other studies have shown that naps lasting more than 30 minutes, especially more than 90 minutes , will increase the risk of cardiovascular and cerebrovascular diseases, diabetes , etc.

Therefore, if you want to have a high-quality nap (without being discovered by your boss that you are slacking off), it is best to control the length of the nap to within 20 to 30 minutes.

In a limited office environment, the most convenient nap positions are sleeping on your stomach or on your back!

But from the perspective of physical health, doctors do not recommend these two postures!

The dangers of sleeping on your stomach

When sleeping on your stomach, you will inevitably use your hands as pillows, which will increase the blood supply to your hands and cause numbness. For some people, sleeping on their stomachs can easily compress the eyeballs and cause eye discomfort.

At the same time, sleeping at a desk can cause cervical problems , especially for people with cervical spondylosis or those who work at a desk for a long time. It can also increase the risk of reduced blood supply to the head , and in severe cases, there is a risk of nerve damage.

The dangers of sleeping on your back

This is mainly because when we sleep on our backs, we need to lean our heads against a chair, and once we fall asleep, it is difficult to keep our heads in one position.

Over time, many muscles in the neck will be in a state of long-term stretching. Once maintained for a long time, the neck is prone to soreness.

Therefore, after using professional medical postures, Dr. Sun recommends that it is best to lie on your side in bed when taking a nap!

In this state, muscles throughout the body are relatively relaxed, allowing for better rest and improving sleep quality.

Of course, friends who have the conditions can also prepare an eye mask and earplugs for themselves. Darker light and a quiet environment will make it easier for us to fall asleep~

From the perspective of sleep medicine, people who have difficulty falling asleep at night often lack sleep drive, which is the force that drives us to sleep.

This magical power is controlled by factors such as "continuous time staying awake" and "exercise duration".

So Dr. Sun has some advice for this group of people: If you have difficulty falling asleep at night, it is recommended that you do not take a nap at noon.

Okay, that’s all we’re going to share with you about taking naps.

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