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In the summer, 53-year-old Aunt Li always feels that she can't wake up, especially during the day, so she takes a lunch break every day, and after sleeping for a while, she feels much better in the afternoon.
Once Aunt Li slept late and woke up very early, she had no energy in the morning, so she wanted to sleep a little more at noon.
After sleeping for more than two hours, my daughter came back and saw that she was still sleeping, so she took the initiative to wake her up.
After waking up this time, Aunt Li didn't feel so relaxed, and even the whole person was confused, and her body still felt a little tired.
The daughter said to Aunt Li, "Mom, do you sleep so long every day?" Napping is not allowed to sleep for too long, which may affect the life expectancy. Especially after the age of 50, you must remember not to take a nap. ”
Aunt Li usually doesn't sleep for so long most of the time, and only occasionally.
But she thinks it shouldn't be as serious as her daughter said, so what do you need to pay attention to about napping? Will it affect your health?
1. The benefits of frequent naps
Nowadays, many people have developed the habit of taking a nap, especially in the summer, if you don't take a nap, you will have a very obvious feeling of exhaustion in the afternoon.
Even if you go to bed early at night, you can take a nap during the day.
In fact, from a medical or physiological point of view, napping is good for the body, so what are the specific benefits?
If you take a nap in the summer, if you replenish your sleep, you can also relieve heat and fever. In the summer, the days are longer and the nights are shorter, and the temperature gets higher every day.
Going to bed at night is delayed due to the change of seasons, and waking up earlier in the morning means that the sleep time is shorter, and sometimes the quality of sleep is not high in the elderly.
If you can take a nap at this time, it can be appropriately supplemented for the time you don't sleep enough at night, and you can also be more relaxed, and you can also appropriately reduce the probability of heat stroke, which has the effect of relieving heat and relieving fever.
After a nap, there is also a noticeable effect on fatigue, our brain is protected, and our memory is improved.
Napping is the best way to recharge the brain, in the process of sleeping, the nerve cells of the brain will be protected, enter a state of rest, the whole body is also in a relaxed state, after waking up the whole person feels very relaxed.
It relieves fatigue, improves efficiency in the afternoon, whether it is working or studying, and can also stimulate the creativity of the brain.
Proper napping can also promote the body's metabolism, which can play a role in delaying aging and repairing the skin.
In the state of sleep, the speed of metabolism will be relatively faster, and the body's organs will be consumed relatively less after sleep, and the blood vessels of the skin are in an open state, which plays a role in nourishing the skin.
Whether you sleep at night or at noon, the body is actually repairing itself and renewing cells.
The immediate effect after a nap is also very good, that is, after waking up, I feel that the whole person's face is brighter, this is because the metabolism is faster and the blood circulation is better.
The above are the benefits of a proper lunch break, but there is a saying that napping may affect life expectancy, and we have the inherent impression that when napping is good for the body, why does it affect life expectancy?
2. Remember not to take a nap
In 2020, the European Cardiovascular Society published a study that showed that napping for more than an hour increased the risk of death by 30% and the risk of cardiovascular disease by 35%.
And there are also a number of studies that prove that there is a certain relationship between napping time and mortality, of course, it does not mean that napping will directly affect healthy life expectancy, but the duration of napping has a certain relationship with health and longevity.
When the time is too long, the body's metabolism will gradually slow down from the initial faster, and eventually lead to the body being in a very tired state.
Not only is there an increase in mortality, but napping for more than an hour increases the risk of Alzheimer's disease by 40%.
We all know that it is a disease of old age, and the chance of developing it increases at a certain age. If you don't control the time you take a nap, the risk of this disease will skyrocket.
It is very important to control the time when you take a nap.
It is usually recommended to limit naps to between half an hour and an hour. It is best not to exceed an hour, otherwise the damage to the body is indeed very great.
So after the age of 50, in addition to paying attention to the length of sleep, there are three don'ts to nap.
1. Don't go to bed immediately after lunch
For the time node, most Chinese understand that after eating, then it is to do this thing immediately after eating, but everything is different, so not everything can be done according to this time point.
After lunch, the body should be able to go to sleep after digesting the food. Because after eating, there is relatively more food in the body, and the blood will be concentrated in the stomach for digestion, and the blood circulation speed will be very fast.
If you go to a nap right away, the blood supply to the whole body will become less, the body will feel more uncomfortable, and you will feel very tired after sleeping.
2. Don't sleep on your stomach
Due to the conditions, many young people are now in the office when they take a nap, directly on the desk, in fact, this is not right, because sleeping on the stomach has an impact on the cervical spine, stomach and nerves.
Young people may not feel much, but it is still not recommended to sleep on their stomachs. For the elderly at home, it is not necessary to sleep directly on the stomach, the risk of the elderly sleeping on their stomachs will be relatively greater.
This posture can easily cause high intraocular pressure, temporary blurred vision or blindness, and this posture will also cause problems with the speed of blood circulation, which can lead to sudden diseases.
3. Don't sleep too late
As mentioned above, try not to go to bed immediately after eating, when there is no such time, many people feel that the nap time is not well controlled.
It is recommended that you choose to move for 20 minutes or half an hour after lunch before going to nap.
However, try not to take a nap later than 2:30 p.m., because if you sleep too late, it will affect the quality of sleep at night, and the later you fall asleep, the greater the harm to your body.
The above are the 3 points that the elderly need to pay attention to when taking a nap, in general, napping is good for health.
However, it is necessary to master the time to sleep, never more than an hour, when the long-term nap time is more than an hour, the risk of various diseases will increase.
In addition to the duration, you should also pinch the time node, do not go to sleep immediately after lunch, and do not fall asleep later than 2:30.
In order to make napping more comfortable, it is recommended to choose a comfortable environment to lie down in bed.
If it is an air-conditioned room, it is necessary to cover a thin quilt, otherwise the elderly are prone to air-conditioning disease.
When it comes to sleep, whether it's a nap or a normal night's sleep, it's important for your health.
However, there are many people who always have trouble sleeping when they get older, so for the elderly, if they want to sleep well, what should they do?
3. What should the elderly do if they want to sleep well?
There is a certain relationship between sleep and dinner at night, and it is recommended that the elderly should not eat too much at night, and keep it at about seven or eight minutes full.
The digestive ability of the elderly decreases, they eat too much, and they may have stomach discomfort when they fall asleep, which also affects the duration and quality of sleep.
If you are sure that you have gastrointestinal problems, you may still need to pay attention to the combination when eating, otherwise it will become more difficult to fall asleep.
There are many elderly people who think that doing exercise before going to bed makes the body in a tired state and can sleep better, which is wrong.
In particular, strenuous exercise should not be done before going to bed, and it is recommended that the elderly do not have any strenuous exercise for two hours before going to bed.
Because it can cause nerve excitement, so that it affects the time to fall asleep and the quality of sleep.
In the era of the development of the Internet, the elderly at home also have mobile phones, which are still disturbing to sleep, and even the elderly may not be able to put them down.
If you want to sleep well, it is best not to look at your phone before going to bed, otherwise your head will be too excited, it will be difficult to fall asleep, and your sleep quality will be reduced.
If you want the elderly to sleep well, the sleeping environment must be indispensable, you should choose a comfortable bed sheet cover to create a good atmosphere, and your own clothing should also be more comfortable, try not to choose to turn on the light to sleep, so that it is very difficult to fall asleep, and it will affect the quality of sleep.
summary
All in all, about the sleep of the elderly, if it is caused by external factors, it must be adjusted as soon as possible, otherwise in the long run, the sleep quality will not be able to easily lead to a variety of diseases.
If it is caused by your own disease, it is recommended to see a doctor as soon as possible to control the underlying type of disease, and then adjust your sleep.
If necessary, the doctor can also take certain steps to adjust the individual's sleep.
In fact, the most important thing about napping is the time to sleep, and now many people still sleep for more than two hours during napping, which will not only affect sleep at night, but also affect health, so it is still necessary to pay attention to science about napping.
It is also necessary to master the posture and time to fall asleep for the nap, so that the high-quality nap is more energetic in the afternoon, and the brain gets enough rest.
Resources:
39HealthNet 2024-05-04"Napping may affect lifespan! Reminder again: after the age of 50, remember the "four don'ts" of napping"
Lao Xu Medical Science 2023-11-17"Napping may affect lifespan! Doctor's advice: After the age of 50, remember the "four don'ts" of napping
Internal medicine expert Li Kele 2024-05-09 "68-year-old man died during lunch break, doctors advise middle-aged and elderly people to keep in mind the "four don'ts" when taking a nap"