How to take a nap to maintain your health

As the saying goes, "Spring makes you sleepy, autumn makes you tired, and summer makes you nap." Now is the spring season, and every afternoon many people feel weak and sleepy. Taking a nap can make us energetic to cope with the work in the afternoon, so what is the best way to take a nap to maintain health?

There is no need to elaborate on the benefits of naps, everyone knows them. A nap can help you stay alert for the rest of the afternoon, but for some people, the effects aren't so dramatic. Here the editor will teach you how to sleep to achieve the best results.

1. Taking a nap every day is good for your heart

A 2007 Harvard School of Public Health study of 24,000 adults found that those who napped were 40 percent less likely to die from heart disease than those who didn't. A study by Allegheny College in the United States found that a 45-minute nap can also lower blood pressure. Carl Doughamycki, director of the Sleep Disorders Research Center at Thomas Jefferson University in the United States, believes that there is actually no need to take a long nap. When you feel sleepy, it is also very effective to lower your head and close your eyes.

2. Take a nap between 12-13 o'clock to avoid weight gain

An earlier study conducted by Columbia University compared the relationship between sleep patterns and obesity and found that people who slept 5-7 hours a night were 50% more likely to be obese than those who slept 7-9 hours a night; those who only slept 2-4 hours a night were 73% more likely to be obese. Between 12 and 13 o'clock, most people's physical fitness will decline, which is the best time for a nap. Don't take a nap too late. Taking a nap after 3 p.m. will affect the quality of your sleep at night.

3. Taking a nap even without a bed is good for women’s health

A survey by the National Sleep Foundation found that one-third of women feel so tired that they have no sexual desire. A study from the University of Chicago found that if a 24-year-old man sleeps less than five hours a day, his testosterone level is only equivalent to that of a 15-year-old boy. Decreased testosterone levels can reduce libido and sexual performance. Sleep, like sex, doesn't have to be confined to the bed. People can take a nap anywhere, and can even steal a nap while sitting at their desk. If conditions are limited and you cannot sleep on the sofa, laying a yoga mat or fitness mat on the ground can also solve the problem.

4. Have a cup of coffee before taking a nap to improve alertness

Lack of sleep can increase the likelihood of safety accidents for drivers, shift workers, etc. A study published in the Journal of Sleep showed that an effective 10-minute nap can greatly enhance the body's alertness. A study found that drinking a caffeinated drink before a nap can improve alertness in sleepy drivers, an effect that is more significant than drinking coffee or sleeping alone. This is because it takes 30 minutes for the active ingredients of caffeine to enter the brain, so after a nap, alertness will be fully enhanced due to the increase in caffeine concentration in the body.

5. Sleep for 10 minutes to improve memory and creativity

Sleeping converts temporary memories into permanent memories. A study from the University of California, Berkeley found that people lose some of their ability to absorb new knowledge every day, and naps can reverse this decline. A study published in the Journal of Sleep showed that a 10-minute nap is the best length for restoring cognitive function. But for creative thought processes and important memory consolidation, a long nap of at least 60-90 minutes is necessary.