Nap has skill 4 strokes to keep you tired in the afternoon
After a busy morning, we often need to take a break at noon to supplement the energy consumed by the body.
If you have enough nap time, it is ideal, but the reality is that it is often difficult to extend too much time for a nap.
Therefore, we need to use some sleep skills to help us make the most of the short lunch break.
銆€銆€Dr. Sara Mednick is a sleep research expert. She recently shared a series of tips to improve her nap, helping us improve the quality of nap and let us face the afternoon work with a better mental state.
銆€銆€Taking a nap for 90 minutes, Dr. Mednick said that a 90-minute nap is equivalent to an extra night’s sleep.
So, if you have a good lunch break, you should race for a second and hurry to take a nap.
Human sleep experiences 5 stages: drowsiness (first stage); shallow sleep (second stage); deep sleep (third stage), slow wave sleep (fourth stage); rapid eye movement sleep (fifth stage)).
In a 90-minute nap, you can go through all the stages of sleep.
A good time nap can strengthen attention, deepen memory, improve cardiovascular disease, relieve depression and promote metabolism.
銆€銆€If you are more tired after a nap, you should sleep for 10-15 minutes. Many people often have such confusion: Why am I tired after a nap?
For those who are more tired after a nap, Dr. Mednick suggested that the nap time should be shortened appropriately, so that your nap becomes a short-wave sleep stage, because people are relatively difficult to wake up in the short-wave sleep stage.
The nap time of this type of person can be controlled in 10-15 minutes. The length of this nap can make people experience the second stage of sleep, which plays an important role in memory and health.
銆€銆€If you are not tired, you should lie down and rest. Sometimes you will feel that you can’t sleep at noon. Especially when you extend a nap time from the tension, you find it hard to sleep.
In the face of this situation, you should not feel tired or sleepy and continue to work, but should lie down and rest, because lying down and not resting will be very different.
Dr. Mednick said that even if we don’t fall asleep and just lie down and rest for 20 minutes, it will be like sleeping.
Even if you are not easily aware of it, as long as you lie down and rest for a while, your body’s mental and physical strength can be better restored.
銆€銆€After 6 hours of getting up and going to nap for 6 hours, the body is in a physiological drive to fall and enter the most sleepy time.
At this time, the core temperature of the body and the speed of cognitive processing will decrease, the body will gradually feel tired, and people will gradually be affected by drowsiness.
This is the best time to take a nap.
銆€銆€Finally, Dr. Mednick mentioned that the most important point is that naps need to be coordinated with this.
She recommends a minimum of three naps per month and a minimum of 20 minutes per nap, which is a great benefit to people’s health and cognitive function.
銆€銆€Although it is not necessary to take a nap every day, mastering these 4 tricks for nap skills can help you make the most of your nap time, so that you can fully face your work in the afternoon.
Occasionally a “perfect nap”, that is, a 90-minute nap during various stages of sleep, can make your body function better, and have a chance not to hinder the experiment!