Napping and Exercise to Fight Autumn Fatigue
As the saying goes, "Spring fatigue, autumn drowsiness, summer napping." People tend to feel sleepy in the autumn, even during the National Day holiday, and choose to stay at home to recover their energy through napping. However, even with sufficient sleep, they still yawn and feel sleepy. How can we scientifically alleviate autumn fatigue?
Autumn fatigue is caused by an imbalance of yin and yang in the body.
From the perspective of traditional Chinese medicine, autumn fatigue is a manifestation of an imbalance of yin and yang in the body. In order to be healthy, the body needs to maintain a balance of yin and yang. Yin refers to blood, body fluids, etc.; yang refers to fire, etc. In the dry climate of autumn, the body's fluids can be depleted, leading to insufficient yin and excessive yang, resulting in an imbalance of yin and yang in the body and causing physical weakness.
From the perspective of Western medicine, excessive sweating in the summer leads to imbalances in water and salt metabolism, weakened gastrointestinal function, and increased burden on the cardiovascular system. In the autumn, the body enters a period of periodic rest and recuperation, water and salt metabolism begins to rebalance, the burden on the cardiovascular system is relieved, and the digestive system gradually returns to normal. This naturally leads to the physiological response of feeling drowsy in the autumn. In addition, "autumn drowsiness" is also related to work stress and long-term fatigue. The feeling of drowsiness is actually caused by cerebral hypoxia. Working excessively in the morning can lead to fatigue and oxygen deprivation in brain cells, resulting in drowsiness and reduced efficiency. It serves as a warning sign of declining physical fitness and decreased resistance.
Napping and exercise can alleviate autumn fatigue
1. Scientific and efficient napping
Scientific and efficient napping can alleviate autumn fatigue, relax the cardiovascular system, and reduce tension in the body.
Firstly, avoid eating greasy food before napping to reduce the burden on the stomach. After lunch, rest for 5 minutes before napping, as a large amount of blood flows to the stomach after a meal, which can cause discomfort due to cerebral ischemia and hypoxia.
Secondly, maintain a comfortable posture when napping, lying on the right side with the body stretched out. Sleeping in a sitting or lying position with the head down can reduce blood supply to the head, leading to symptoms such as dizziness, blurred vision, and fatigue after waking up. When the body is in a relaxed position, it ensures relaxation of the muscles throughout the body, which helps to restore physical and mental energy. Sleeping on the right side does not compress the heart, reduces resistance to blood supply to the heart, and ensures sufficient blood supply to the brain.
In addition, it is advisable to nap for half an hour to one hour. During sleep, blood pressure decreases. Sleeping for two to three hours continuously keeps blood pressure low, which can cause headaches, head heaviness, and decreased work efficiency. Moreover, excessively long napping time can also affect nighttime sleep.
Finally, sit for 2-3 minutes before getting up from a nap. Due to the effect of gravity, blood will flow to the abdomen after standing up, causing cerebral ischemia and making people feel dizzy. It is best to sit for 2-3 minutes, massage the head and neck, and pat the limbs for the elderly, allowing blood circulation to gradually return to normal before getting up.
2. Proper exercise and stretching
In the cool mornings and evenings of autumn, one can go for a run, do exercises, or go hiking. Stretching frequently also helps alleviate autumn fatigue. After working or studying for a long time in the afternoon, stretching can immediately make you feel refreshed and comfortable. Even when not tired, consciously stretching a few times can make you feel relaxed. This is because stretching can properly increase the compression on the heart and lungs, promote blood pumping by the heart, and increase oxygen supply to the whole body. With sufficient blood flow to the brain, people naturally feel awake and comfortable.
3. Get more sunlight
After autumn arrives, the duration of sunlight decreases, and the secretion of melatonin increases relatively, inhibiting the secretion of thyroid hormones and adrenaline, which can lead to low mood. Therefore, it is necessary to increase exposure to sunlight. On sunny days, take a walk outdoors for at least half an hour, as it has a refreshing and anti-fatigue effect.
