如何合理、健康地午睡?

Most people may have never heard that a napping can be fatal, but this is not without risk.

大多数人可能从未听说过午睡是致命的，但这并不是没有风险的。

A new study by Chinese scientists published by the European Heart Association in 2020 shows that for those who get enough sleep each night, a short nap no more than 1 hour a day will help the heart be healthy. A nap of more than 1 hour can increase the risk of death by 30%.

欧洲心脏协会于2020年发布的一项中国科学家的新研究表明，对于那些每晚睡眠充足的人来说，每天小睡不超过1小时有助于心脏健康。午睡超过1小时会增加30%的死亡风险。

Napping more than 1 hour not only affects the quality and duration of nighttime sleep, but also increases the risk of death by 30% and the risk of cardiovascular disease by 34%. A nap (less than 60 minutes) generally does not increase the risk of cardiovascular disease. A shorter nap (especially under 30 to 45 minutes) can also improve the heart health of people who lack sleep at night.

午睡超过1小时不仅会影响夜间睡眠的质量和持续时间，还会增加30%的死亡风险和34%的心血管疾病风险。午睡(少于60分钟)一般不会增加患心血管疾病的风险。更短的睡眠时间(特别是30到45分钟以下)也可以改善夜间缺乏睡眠的人的心脏健康。

For people with low blood pressure or cardiovascular disease, waking up after a long nap, the fluctuation in pressure increases the burden on the blood vessels.

Also, if you take a nap for more than 1 hour, your nighttime sleep will be poor, affecting your physical health in the long run.

对于患有低血压或心血管疾病的人来说，经过长时间的午睡醒来后，血压的波动会增加血管的负担。此外，如果你午睡超过1小时，你的夜间睡眠就会很差，从长远来看会影响你的身体健康。

How to take a healthy nap?

如何保持健康的午睡?

1. Do not take a nap after a meal

饭后不要立即午睡

Taking a nap right after eating can easily lead to indigestion, gastritis, even esophageal reflux. The best time is to take a nap 15 minutes after a meal.

饭后午睡很容易导致消化不良，胃炎，甚至食道反流。最好的时间是饭后15分钟打个盹。

2. Do not take a nap on your stomach

不要趴着睡午觉

Try not to lie on your stomach when taking a nap, or lying on your stomach for long periods of time will cause some harm to your body. If there is no other way, you should sleep with your back in a chair, this is beneficial for blood circulation throughout the body, prepare a U-shaped pillow around your neck during nap to relax the spine of your neck.

午睡时尽量不要趴着，否则长时间趴着睡会对身体造成一定的伤害。如果没有其他方法，你应该躺在椅子上睡觉，这有利于身体的血液循环，在你的脖子上准备一个u形枕头，放松脊柱。

3. Arrange a reasonable nap time according to personal circumstances

根据个人情况安排合理的午睡时间

People who do not sleep well at night can take naps at noon to help restore fitness and energy. For most people, a 15-40 minute nap is the most appropriate, even if you have not slept deeply, you can give your brain a break, reduce eye strain, restore health.

晚上睡不好的人可以在中午小睡一下，以帮助恢复健康和精力。对大多数人来说，15-40分钟的午睡是最合适的，即使你没有深度睡眠，你也可以让你的大脑休息一下，减少眼睛疲劳，恢复健康。

Why take a long nap when you wake up more tired?

为什么午睡时间过长，你醒来后会更累呢?

A lot of people experience this, the longer they sleep, the more tired after awakening, the manifestation is a kind of "awake but not awake" state, fatigue, lack of concentration, even violent tendencies. This is, in medicine, the phenomenon of "deep sleep", which is quite similar to being drunk.

很多人都有这样的经历，他们睡得越久，醒来后就越累，表现为一种“醒而不清醒”的状态，疲劳，注意力不集中，甚至有暴力倾向。在医学上，这是一种“深度睡眠”的现象，类似于醉酒。

In fact, normal sleep can be divided into 5 different phases: lulling, shallow sleep, deep sleep, very deep sleep, and rapid eye movements. Sleep itself will change from shallow to deep.

事实上，正常的睡眠可以分为5个不同的阶段:缓睡、浅睡、深睡、深度睡和快速眼动。睡眠本身会从浅变深。

Under normal circumstances, each sleep cycle lasts 90 to 110 minutes, after falling asleep for more than 30 minutes will switch from shallow sleep to deep sleep.

正常情况下，每个睡眠周期持续90 - 110分钟，在进入睡眠30分钟以上后就会由浅睡眠转为深睡眠。

If you take a nap for more than 60 minutes, your brain will go to a very deep sleep as instructed by the circadian clock, alarm clock or other event that wakes you up, at which time the brain is still in deep sleep and the body is forced to "go to work". This can cause problems like feeling tired, not alert and lacking energy.

如果你睡午觉超过60分钟,你的大脑会得到一个很深的睡眠生物钟的指示。在这段时间里，即使闹钟或其他事件叫醒了,你的大脑仍处于深度睡眠，身体要被迫“上班”。这可能会导致疲劳、不警觉和缺乏活力等问题。