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"Dr. Li, did you take a nap for more than half an hour?" This is Dr. Zhang's opening remarks to his friend Li Qiang, and when the two met at the exit of the Chengnan high-speed rail station, Dr. Zhang asked as soon as he opened his mouth.
Li Qiang is a professional journalist who has been running around major news scenes for a long time, and his health has become a matter of great concern to him. And Dr. Zhang, as an internist, can always give him some professional and unique insights.
After the two met, Li Qiang jokingly said, "Doctor Zhang, your opening statement is really direct. But you're asking the right question. Lately, I've been napping for more than half an hour, and sometimes even an hour or two at a time. I don't think there's anything wrong with my body, but I'm still a little worried. ”
Dr. Zhang laughed: "Your worries are not unreasonable. We all know that sleep quality and longevity are closely related, but you may not be aware of the impact of nap time on longevity. ”
So, Dr. Zhang began his "popular science time".
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"Let's start with some data," Dr. Teo said as he walked, "according to a long-term study of more than 100,000 adults, people who nap for more than an hour a day have a significantly increased risk of cardiovascular and metabolic diseases. Conversely, people who nap for less than 30 minutes a day can help reduce the incidence of these diseases. ”
Hearing this, Li Qiang nodded thoughtfully, "Does that mean it's better not to take a nap?" ”
Dr. Zhang shook his head: "Not really. People who don't nap, especially those who don't get enough sleep at night, will have a poor mental state during the day, low work efficiency, and in the long run, the body will not be able to bear it. It's all about when and how you take a nap. ”
"The best time to take a nap is 15 to 30 minutes, which is a great time to restore energy and improve productivity in the afternoon, without affecting your sleep at night. ”
"Then why is there a problem in more than 30 minutes?" Li Qiang asked.
Dr. Zhang replied with a smile, "This is because when the nap time exceeds 30 minutes, the human body enters the deep sleep stage. When you wake up suddenly, there will be a phenomenon called 'sleep inertia', and you will feel more sleepy and even have a headache after waking up, and this state will last for a while, affecting your work efficiency and mental state in the afternoon. ”
Li Qiang frowned, "Isn't that the longer the nap, the worse it is?" ”
Dr. Zhang nodded, "Exactly." Prolonged naps can disrupt your body's body clock, making it harder for you to fall asleep at night, and in the long run, your overall sleep quality will deteriorate, and even lead to problems such as insomnia. To make matters worse, long naps can also lead to weight gain, increasing the risk of diabetes and cardiovascular disease. ”
Dr. Zhang also shared a real-life case: "There was a patient, Mr. Wang, who had nothing to do after retirement, and took a nap for more than two hours every day, and as a result, he not only gained weight rapidly, but also suffered from high blood pressure and diabetes. After our advice, he shortened the nap time to less than 30 minutes, and paid attention to controlling his diet and exercising moderately, and his physical condition gradually improved. ”
Hearing this, Li Qiang sighed deeply: "It seems that the matter of napping really can't be sloppy." ”
Dr. Zhang smiled, "Yes, a healthy life requires a scientific schedule and rest arrangement. Many people think that sleeping too much is health, but in fact, the key is to sleep well and sleep right. ”
Li Qiang nodded, and suddenly thought of a question, "Then what if the working environment does not allow napping?" ”
Dr. Teo replied, "If the working conditions do not allow for napping, you can recover your energy by taking short breaks and relaxation, such as taking a five-minute break every hour of work, closing your eyes, and doing some stretching exercises, which can help you maintain a good mental state." ”
The two continued to walk and talk, and Dr. Zhang's topic gradually deepened into more health issues.
"In fact, the length of nap time has different effects on people of different ages." Dr. Zhang continued, "For example, the elderly can extend their nap time appropriately because of poor sleep quality at night, but it should not exceed one hour. And young and middle-aged people, especially professionals like you, are better off staying under 30 minutes. ”
Li Qiang smiled: "Then I will set an alarm clock in the future, take a 30-minute nap and wake up on time." ”
Dr. Zhang nodded in agreement, "It's a good habit, especially for journalists like you who need to be productive." ”
The two unconsciously walked to the door of Li Qiang's friend's community, Li Qiang took a deep breath and sighed: "Today's trip is worth it, and the harvest is full." ”
Dr. Zhang patted him on the shoulder, "Healthy lifestyle habits are not just a simple choice, but an investment in your future quality of life. I hope you can share this knowledge with more people so that everyone can benefit. ”
Li Qiang nodded solemnly, thinking that he would write a special report on napping and health after he went back, and pass on the knowledge he heard today to more readers.
Just as Li Qiang was about to say goodbye, he suddenly thought of another question: "Doctor Zhang, for those who don't have the habit of napping at all, will it affect their health?" ”
Dr. Zhang smiled, "That's a good question. In fact, people who do not have the habit of napping can maintain good health as long as they ensure that they have enough and high-quality sleep at night. However, napping can be used as a way to cope with sudden fatigue. The key is to discover and practice a routine that works for you, rather than blindly following the so-called 'health secrets'. ”
Li Qiang suddenly realized, "Sure enough, there is really no one-size-fits-all answer to health problems. ”
Dr. Zhang nodded, "That's right, everyone's physical condition is different, and their living habits are also different, the most important thing is to listen to the body's signals and arrange your work and rest reasonably." ”
Li Qiang said goodbye to Dr. Zhang with satisfaction, and had more knowledge and confidence in healthy life. On the way home, he couldn't help but think about what kind of lifestyle can truly achieve a long and healthy life.
Therefore, he decided to delve deeper into the best work and rest time for different age groups and occupational groups, hoping to find a scientific and feasible solution to help more people achieve the goal of health and longevity.
What are your thoughts on this? Welcome to discuss in the comment area!
Resources
[1] Yan Sheng. The nap time should not be too long[N].Health Times,2021-05-20(004).