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I always thought I was a middle-aged man who was alive and well, until that day when I met Dr. Wang in the hospital. He gave me a fluttering glance and said something that made me creepy: "Looking at your nap habits, I'm afraid your life won't be too long." "
It was like a hammer that smashed me to the ground. Unconvinced, I asked, "Dr. Wang, how can you determine my lifespan just by taking a nap?" "
Dr. Wang smiled and said, "Don't worry, let's talk slowly." "
I had an unforgettable time in the hospital that afternoon. Dr. Wong unhurriedly unraveled the mysterious connection between napping and longevity for me, giving me a whole new perspective on this seemingly ordinary habit.
It turns out that our napping habits can really reveal a lot of secrets about health and longevity. Dr. Wang told me that people who live a long life usually have four characteristic napping habits.
The first feature is that the nap time is just right. Dr. Wong said, "How long do you nap every day?" I thought about it for a moment and replied, "Sometimes it's an hour, sometimes it's two hours, depending on the mood." Dr. Wang shook his head: "That's not going to work. Long-lived people usually take naps between 20 and 30 minutes. This is just the right time to rest your body without affecting the quality of your night's sleep. "
Hearing this, I couldn't help but think of my long and groggy naps, and I suddenly felt a little weak. Dr. Wong continued, "Napping too long can disrupt your body clock and make you feel more tired. Prolonged naps may also increase the risk of diabetes and cardiovascular disease. "
Dr. Ong explained that our sleep cycle is about 90 minutes. If the nap time exceeds this cycle, we enter the deep sleep stage. Being awakened from a deep sleep can lead to sleep inertia, making people feel groggy and tired. On the contrary, a 20 to 30-minute nap happens to be in the light sleep stage, and you will wake up feeling refreshed.
He also mentioned a study published in the journal Sleep Medicine. The study found that people who napped 1-2 times a week for about 30 minutes had a 48% lower risk of heart disease than those who didn't nap or took long naps. This discovery gave me a deeper understanding of the importance of napping.
The second characteristic is the nap posture. I asked curiously, "Is there a standard position for napping?" Dr. Wang smiled and said, "Of course." People who live a long life usually choose to take a nap in the right decubitus position or in a semi-sitting position. This reduces the burden on the heart and promotes blood circulation. "
I recalled my habit of lounging on my desk and couldn't help but feel scared. Dr Wong adds, "Sleeping on your stomach can compress your chest and abdomen, affecting your breathing and digestion. Sleeping like this for a long time is not good for your health. "
Dr. Wang further explained that the right decubitus position helps reduce acid reflux and is more friendly to the digestive system. The semi-sitting and recumbent position relieves pressure on the cervical and lumbar spine, which is especially beneficial for people who work at desks for a long time.
He also mentioned a study from Tohoku University in Japan. The study found that people who slept in the right decubitus position were more efficient at removing harmful substances from their brains, which may help reduce the risk of neurodegenerative diseases such as Alzheimer's disease.
The third characteristic is the environment for napping. Dr. Wang asked me, "Where do you usually take a nap?" I confessed, "In the office, sometimes I still listen to music with headphones on. Dr. Wang frowned: "This is not a good habit. Long-lived people are very focused on napping environments, and they will choose quiet, softly lit places. Both light and sound can affect the quality of sleep, which in turn affects the body's recovery and repair process. "
I began to realize that there were quite a few problems with my napping habits. Dr Wong continued, "The ideal napping environment should be one with the right temperature, soft light and away from noise. If possible, it's best to find a place where you can lie flat. "
Dr. Wang explained that our brains go through different stages of brainwaves during sleep. In a quiet, comfortable environment, it is easier for us to enter a and 0 brainwave states that are conducive to rest. Conversely, in a noisy or light-stimulated environment, it may be difficult for the brain to relax completely, affecting the quality of sleep.
He also mentioned a study from Harvard University. This study found that napping in a softly lit environment can improve a person's cognitive function and working memory. This made me realize that creating a good nap environment is not only good for your health, but also improves your productivity in the afternoon.
The fourth characteristic is the regularity of napping. Dr. Wang asked me, "Do you take a nap every day?" I shook my head: "Let's see if I'm busy with work, sometimes I can't take care of it when I'm busy." "That's a problem, too. Long-lived people usually have a very regular napping habit. Taking a nap at a fixed time every day can help the body establish a stable physiological rhythm, improve sleep quality, and enhance the body's ability to repair. "
Dr. Wang explains that our body has an internal biological clock, also known as a circadian rhythm. A regular routine can help keep our biological clock stable, which can optimize various physiological functions. He referred to a study published in the journal Nature, which found that disruptions in circadian rhythms have been linked to a variety of health problems, including obesity, diabetes and certain cancers.
After listening to Dr. Wang's explanation, I couldn't help but sigh: "I didn't expect there to be so many ways to take a nap." Dr. Wang laughs and says, "Yes, many people ignore the importance of napping. In fact, a proper nap can not only relieve fatigue, but also improve productivity in the afternoon and may even extend life. "
Dr. Wang's words intrigued me, and I asked, "Can I really prolong my life?" "
Dr. Wang nodded and said, "Studies have shown that regular napping habits are associated with longer lifespans. Moderate napping may reduce the risk of cardiovascular disease, improve cognitive function, and may even reduce the risk of early death. "
He referred to a large-scale study in Greece. The study, which followed 23,681 people for six years, found that people who napped more than three times a week had a 37 percent lower risk of dying from heart disease than those who never napped. This staggering number gave me a whole new perspective on the importance of napping.
I was surprised and said, "So amazing? So why do some people feel more tired after a nap? "
Dr Wong explains, "It could be because of the wrong time or timing of sleep. If you take a nap for too long, or if you don't nap until after 3 p.m., you may enter a deep sleep phase. Waking up from a deep sleep can make people feel groggy and tired. "
Hearing this, I suddenly remembered my habit of often procrastinating until late in the afternoon to take a nap because of my busy work. It's no wonder that sometimes I wake up feeling so bad.
Dr. Wong continued, "In addition, napping habits should also vary from person to person. Some people may not need a nap, and some may need a longer nap. The key is to find what works best for you. "
He explains that individual differences play an important role in sleep needs. Some people are born with a need for more sleep, while others can stay in good shape with less sleep. This difference may be genetically related. He cited a study by the University of California, San Francisco, which found a genetic mutation called "DEC2" that makes carriers need less sleep than the average person.
I was curious and asked, "So how can I find the best way to nap for me?" "
Dr. Wang says with a smile, "You can start with 20 minutes and slowly adjust the time until you find the time that makes you feel most comfortable and refreshed when you wake up." The purpose of a nap is to recharge yourself, not to increase fatigue. "
He suggested that I could try different nap times and record how I felt after waking up each time. Through this self-experimentation, I can find the nap pattern that works best for me. He also reminded me that if I find myself having trouble falling asleep at night, I may need to reduce my nap time or nap early.
I nodded thoughtfully, already thinking about how to adjust my nap habits.
Seeing that I was lost in thought, Dr. Wang added, "But don't get too attached to napping. If you sleep well at night and have a lot of energy during the day, you probably don't need to take a nap. The important thing is to listen to your own body. "
He explains that sleep needs are individualized. Some people may not need naps by nature, and forcing them to nap can affect their schedule. He referred to a study published in Sleep Medicine Reviews, which found that about 15-20% of people fall into the category of "short sleepers" who only need 6 hours or less of sleep a day to stay in good shape.
Dr. Wang also emphasises that napping is just one aspect of a healthy lifestyle. "Good sleep habits should be combined with a balanced diet, regular exercise, and effective stress management," he said. These factors work together to really improve the quality of life and prolong life. "
I looked at Dr. Wang gratefully and said, "Thank you, Dr. Wang. I really benefited a lot today. "
Dr. Wang smiled and said, "You're welcome." Remember that healthy lifestyle habits are the foundation of longevity. Naping is just one aspect, but a balanced diet, moderate exercise, and good emotional management are equally important. "
When I left the hospital, my mind was still echoing with Dr. Wang's words. It dawned on me that the length of our lifespan could really be hidden in that short nap time.
From that day on, I started taking every nap seriously. I chose a quiet corner, bought a comfortable pillow and took a 25-minute nap after lunch on time every day. Slowly, I found that I had more and more energy and worked a lot more efficiently.
I've also noticed that regular naps have helped me improve my overall sleep quality. It becomes easier to fall asleep at night and sleep more deeply. I began to appreciate the benefits of what Dr. Wang calls "biological clock stability".
More importantly, I started to re-examine my lifestyle. A change in napping habits seems to open the door to a healthy life. I started to eat a balanced diet, keep exercising, and learn to regulate my emotions.
I started keeping a daily diary of what I was eating to make sure I was getting enough fruits, vegetables, and whole grains. I also started trying some light aerobic exercises like brisk walking and swimming. These changes have made me feel more energetic and have helped me manage my weight better.
In terms of emotion management, I learned some simple meditation techniques. Spending 10 minutes in the morning and evening for deep breathing and relaxation exercises has helped me better cope with work stress and maintain a positive mindset.
I also started to focus on my social life. I realized that good relationships are just as important for health and longevity. I started spending more time with my family and friends and participating in some community activities, which made me feel more fulfilled and happy.
Now, whenever I close my eyes and enjoy that short but precious nap, I am reminded of Dr. Wang's words. I know it's not just about resting, it's about saving energy for your health and longevity.
I've also started to look at some of the latest sleep research. I learned that scientists are exploring the relationship between sleep and brain health, immune system function, metabolism, and more. These studies have further strengthened my determination to maintain good sleep habits.
Gradually, I found that I was not only healthier, but also more positive. I began to cherish every moment of my life and look forward to the future. I realized that a healthy lifestyle may not only prolong life, but also improve the quality of life and make our lives more colorful.
Perhaps, the secret of longevity is hidden in this seemingly ordinary napping habit. And I'm using every peaceful nap to draw a blueprint for a longer and healthier life. This process has taught me that true health and longevity come from the small choices and persistence we make every day. It's not just about the length of life, it's about how to make life bloom in its most beautiful glory.
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(The story in the article is purely fictional, if there is any similarity is purely coincidental, if the body is not well, seek medical help in time)