Two principles for healthy naps for office workers

　　Principle 1: The lunch break should be kept to about 30 minutes, and the longest should not exceed one hour.

　　A proper nap can improve concentration, reduce stress, and improve work efficiency. A nap is just a "gas station" for the body to take a nap. Don't let a too long nap affect your sleep at night.

　　Principle 2: Don’t take a nap after 3 p.m.

　　Otherwise, at night it’s really time to sleep time, the body lacks the need for sleep, resulting in an inability to fall asleep or even insomnia. For elderly In particular, we should pay more attention to this point. In addition, it is recommended that the nap time be set around 1 o'clock after lunch, and rest until 1:30. This is enough to maintain energy in the afternoon and will not affect sleep at night.

　　Finally, for those who are on holidays or do not have to go to work, under normal circumstances, it is best to go to bed at 10-11pm, get up at 6-7am, and start a lunch break around 1am, so as to improve the quality of sleep and achieve a scientific work and rest routine.

　　Have more energy after taking a nap at noon

　　Many people have the problem of being tired after lunch. British scholars conducted research on this phenomenon and found that a 10-minute nap in the afternoon can eliminate sleepiness. The effect is much better than sleeping for two hours more at night. According to a report published recently by the German newspaper Bild am Sonntag, more and more office workers in Germany have the habit of taking a break in the office at noon.

　　Taking a nap can not only improve work efficiency but also prevent coronary heart disease . According to research and observation by medical scientists, taking a 30-minute nap every day can make hormone secretion in the body more balanced and reduce the incidence of coronary heart disease by 30%. Researchers believe that the lower incidence of coronary heart disease in Mediterranean countries is inseparable from the nap habit.

　　Nordic and North American countries have a high incidence of coronary heart disease, and one of the reasons is the lack of naps. Adults who sleep less than 4 hours have a 180% higher mortality rate than those who sleep 7 to 8 hours a night. This reminds people that if they don't get enough sleep at night, if they can supplement it appropriately during a nap, it will also be beneficial to prolonging life.

　　Whether or not a nap is needed depends on one’s own physique, sleeping status, age and availability. disease conditions are closely related. People who usually don’t get enough sleep and those who are weak and sick should take a nap; for people who are engaged in mental work and primary and secondary school students, naps are more worthy of promotion. Elderly people with poor sleep quality can also take a nap to give their brains real rest.