According to the Centers for Disease Control and Prevention, sleep deprivation has become an epidemic [public disease]. Although practice shows that sleep deprivation can help you fall asleep more easily at night, sleep deprivation has become an indisputable fact.
One of the best ways to solve the problem of insufficient sleep is to take a nap, which is often called a nap. Napping can not only restore energy, but also help improve thinking agility, creativity, memory and productivity.
But not all naps have these effects. Here we discuss some precautions for a perfect nap plan to help you sleep comfortably during the nap and be energetic after the nap.
What you should do
Take a nap at the same time every day.
This will help your body adapt to regular rest, which is as important as regular sleep time every night. Theoretically, the 7-8 hours after waking up in the morning are the time when you are most sleepy and need to take a nap. For most people, this time point is just in the afternoon.
Eat before a nap
After lunch is a good time to rest and take a nap. Sleeping after eating can avoid waking up from hunger in the middle. But eating too much fat or sugar may make it difficult for you to fall asleep, and foods rich in calcium and protein are better choices.
Let the nap be short and sweet.
[Effective nap] It is generally thought to be about 20 minutes. It is important to get a short sleep so that you can only go through the first and second stages of sleep without going into the third stage of deep sleep. You know, it is difficult to wake up from deep sleep.
You should have avoided it
Take a nap after dark
If you take a nap after dark, your body will mistakenly think that you want to sleep at night, so it may be more difficult to wake up. Noon or afternoon is the best time to take a nap.
Use alcohol or sleeping pills to help sleep.
The key to taking a nap is to relax, but if you drink or take sleeping pills before taking a nap, you may feel weak and even more tired after waking up than before going to bed.
Sleep too long
You may experience this experience, waking up after a nap is more tired than before. The solution to this problem is to shorten the nap time. Sticking to a short nap will keep you in light sleep, that is, the first two stages of sleep, and prevent you from waking up after entering deep sleep.
A perfect nap may only take 20 minutes, but for people who don’t get enough sleep at night, it will be of great help to their lives.
Responsible Editor: Fu Ting