Napping is very important for the human body, and it can even be comparable to deep sleep at night. Napping can relieve fatigue, relax the body, and even prevent diseases, especially for mental laborers. Let's take a look together with the editor!
Which diseases can napping prevent
1. Reduce cardiovascular diseases
Napping can reduce the risk of cardiovascular diseases, especially for men. A report published in the "Annual of Internal Medicine" shows that people who nap for 30 minutes every day and take a nap three times a week have a 37% lower chance of dying from heart disease compared to those who do not nap.
2. Improve cerebral blood supply and prevent stroke
In the hot summer, many people have trouble sleeping at night. Taking a nap at noon not only makes you feel refreshed, but also improves insufficient cerebral blood supply and prevents stroke.
3. Repair brain cells and improve memory
Napping is an excellent way to recharge the brain. It can stimulate creativity and improve work efficiency. Researchers at the University of Wisconsin in the United States have found that napping can promote the repair of brain cells.
4. Promote tear secretion and effectively "nourish" the eyes
After closing your eyes and falling asleep, the fatigued ciliary muscles of the eyes can rest, effectively preventing vision loss. At this time, the tear glands also start to secrete tears, moisturizing dry eyes.
5. Stimulate lymphocytes and improve immune function
A study in Germany found that 1 pm is an obvious sleep peak during the day. Taking a short nap at this time can effectively stimulate lymphocytes in the body and enhance the activity of immune cells.
How long should a nap be
A study involving 300,000 people conducted by the University of Tokyo in Japan found that napping for more than 40 minutes increases the risk of metabolic syndrome, such as hypertension and hyperlipidemia, which can increase the risk of heart disease.
1. Napping for ≥40 minutes every day increases the risk of metabolic syndrome by 50%.
2. People who nap for less than 40 minutes every day do not have an increased risk of metabolic syndrome.
3. People who nap for less than 30 minutes every day have a slightly decreased risk of metabolic syndrome.
Recommended porridge for better sleep
1. Calming Soup
Take 3 grams of longan meat and 3 grams of chuan danshen, simmer in two bowls of water until half a bowl remains, and take it 30 minutes before bedtime. It has a calming effect, especially for those with heart blood deficiency and insomnia.
2. Heart-Nourishing Porridge
Take 35 grams of Codonopsis pilosula, 10 red dates without seeds, 10 grams of ophiopogon japonicus, and 10 grams of Poria cocos. Simmer in 2000 milliliters of water until it becomes 500 milliliters. Remove the residue and cook it with washed rice and water. Add brown sugar after the rice is cooked and take it.
It can nourish qi and blood, calm the mind, and has a significant improvement effect on palpitations, forgetfulness, insomnia, and excessive dreaming.
3. Lily and Mung Bean Milk
Take 25 grams of lily and 25 grams of mung beans, a small amount of rock sugar, cook until soft and serve with some milk when consuming. It has a calming effect for those who have trouble sleeping in the summer. Milk contains tryptophan, which can be converted into serotonin in the brain to promote sleep.
Napping tips
1. People with good physical fitness and sufficient sleep at night will not be affected if they do not nap.
2. For those who do not have the habit of napping, there is no need to force themselves. Closing their eyes and resting is also a form of relaxation.
3. During the nap, it is recommended to close your eyes and focus on your breathing, slow down the breathing rate, and relax both body and mind.
