Whether you are a working person or a student, it is the habit of most people to take a lunch break after a meal. But do you know why people feel sleepy after lunch?
In fact, when we wake up in the morning, our body cortisol fades and our core body temperature rises to drive us to stay awake. But waking up creates sleep pressure, and this pressure builds up until it reaches a higher level by noon. And the combination of accumulated sleep pressure and lower wake-up signals can make us feel sleepy.
In addition, overeating for lunch, which causes a temporary drop in blood sugar, can also make us sleepy during the midday hours. But the main reason is that the body has to adjust itself to the circadian rhythm.
What are the benefits of napping?
People who have the habit of napping, after getting proper rest at noon, not only more flexible mind, logical reasoning ability and decision-making ability will also improve. Not only that, there are other benefits of napping.
1. Reduce fatigue, improve mood
The survey found that most adults currently sleep an average of only 6.9 hours at night, and less than 8 hours. In this case, a short break at noon can not only relieve the fatigue of the day, to a certain extent, can also make up for the sleepiness caused by lack of sleep at night. In addition, studies have shown that: people feel relaxed and joyful after a lunch break, and when exhaustion is relieved, their mood is naturally better.
2. Improve learning ability and memory
Researchers at the University of Hamburg in Germany believe that napping can improve people’s learning ability, even if only 10 minutes of rest at noon, is enough to improve people’s cognitive ability. However, if the noon break for more than 30 minutes, cognitive ability will appear a short decline.
3. Reduce the risk of disease
After related research analysis, Spanish medical doctors found that, compared with people who do not nap, the risk of obesity decreased by 33% with a daily nap of 30 minutes, and the risk of Alzheimer’s disease decreased by 84%.
What’s the point of taking a nap?
Since the lunch break has many benefits, it is not the more the better? What do you need to pay attention to about napping?
If you after the nap not only can not relieve tedium, but more sleepy, energy worse, then you need the following scientific nap guide.
1. Control the nap time
The key to a good nap is the control of time, different people are suitable for different sleep patterns.
- 10-minute nap: If there is not enough time, you can take a nap, 10 minutes of rest can also improve fatigue, sleepiness.
- 24-minute efficient lunch break: A study proved that a 24-minute lunch break can improve work performance by 34% and mental flexibility by 54%, suitable for students or office workers.
- 40 minutes of travel adjustment: For people who need to travel for business or pleasure, choosing a 40-minute lunch break will allow you to better eliminate road fatigue and adapt to jet lag.
- 90 minutes of deep sleep: For people with poor rest quality, or who have been up all night, you can sleep a full sleep cycle of 90 minutes, but this is not very suitable for middle-aged and elderly people.
2. Nap time should not be too long
Nap time is too long, not only will affect the quality of sleep at night, there may be sleep inertia, that is, after waking up for a period of time, there will be alertness, calculation ability, reaction speed, short-term memory and other ability to reduce the phenomenon, the duration from a few minutes to a few hours, sometimes also cause depression.
Therefore, special occupational groups should be more strictly control the nap environment and time to avoid sleep inertia, such as drivers, pilots, doctors, shift workers, etc..
In addition, studies have shown that excessive nap time will increase the risk of cardiovascular, diabetes risk, especially in the elderly. Napping time of more than 90 minutes of middle-aged and elderly people with diabetes risk is 1.28 times that of those who do not nap.
3. Should not rest immediately after lunch
Sleep immediately after lunch, may cause food reflux, so that gastric juices stimulate the esophagus, the light will make people feel uncomfortable, serious may produce reflux esophagitis, it is recommended that you can do some light activities, about half an hour before napping.
4. Pay attention to sleeping position
Sleeping on the bed will affect the efficiency of sleep, ambulatory napping is prone to chronic injury inflammation, leading to cervical spondylosis. It is recommended to lie down or side, so that you can relax the whole body, help to eliminate fatigue and improve sleep quality.
5. Varies from person to person
The science of napping is conducive to improving the efficiency of the afternoon study and work, but if you do not have the habit of napping, it is not necessary to force yourself to nap, you can consider other ways to eliminate sleepiness.
A good nap will make people feel good, the spirit of a hundred times, master the scientific method of napping, so as not to sleep more tired.