Do you feel tired after the annual New Year's celebration?
How to make up for sleep scientifically in order to recover energy?
Two methods are recommended
I heard that sleeping well in the "meridian sleep" is better than taking tonics, is it true?
Who should not take a "nap"?
How do you catch up on sleep after staying up late?
At the beginning of the Spring Festival holiday, the Chinese New Year's Eve may fall asleep later and sleep for a shorter duration. It is recommended that you can take a short nap during the day the next day to catch up on sleep, or extend the sleep time of the next night, which has a better effect of making up for sleep in time
What is a "meridian sleep"?
"Meridian nap" is to fall asleep in the two periods of the day (23:00 1:00) and noon (11:00 13:00).
meridian sleep".
1.Conform to the balance of yin and yang:
The child hour and the noon hour are the times of the day when the yin and yang are transformed: the yin qi is the heaviest and the yang energy begins to rise, and falling asleep at this time helps to nourish the yin; Yang energy is at its peak at noon, and taking a nap at this time helps to nourish yang. If you can calm down and rest during these two periods, it will have a better health effect.
2.Run with the meridians:
The theory of meridian flow in traditional Chinese medicine believes that the human body will produce many changes in a day, and each time has a different meridian "duty", if you can follow the rules of meridian operation, sleep will be more efficient.
When the child is "on duty".
When the gall rises, the qi and blood of the whole body can follow. A better way to nourish the gallbladder meridian is to sleep. Traditional Chinese medicine says that "how clear the gall is, how clear the brain is". The function of the gallbladder is normal, the brain's judgment is also strong, and when you fall asleep before the child hour, your mind will be clearer when you wake up in the morning, and you will be more efficient in doing things.
At noon, the Heart Sutra is "on duty".
Walking the heart meridian at noon, the heart meridian is vigorous, which can promote the normal operation of the blood, make people full of vitality and ruddy complexion.
How to sleep well in the "meridian nap".
1.When to sleep?
"Zijue" means that you have already entered a sleep state at this time, and it is better to enter a deep sleep state, rather than starting at 23:00**.
The time for a person to fall into deep sleep is about 30 to 60 minutes, which can be judged according to their own situation. Try to wake up at 22:30**, no later than 23:00, 6:00 a.m. and 7:00 a.m.
"Nap" is recommended to fall asleep between 12:00 and 13:00. After 15:00, no matter how sleepy you are, it is not advisable to take a nap, so as not to affect your sleep at night and disrupt your biological clock. It is also not advisable to take a nap immediately after lunch, as it is easy to get tired the more you sleep.
2.How long do you sleep?
The recommended sleep duration for adults is about 8 hours, not less than 6 hours, not more than 9 hours, too long and too short is not conducive to health. Minimize night awakenings.
How to reduce night awakenings:
Timely intervention in snoring. People who snore try to sleep on their side, reduce sleeping on their backs, and if they can't keep sleeping on their sides, they can put a pillow on their backs, and at the same time lose weight, quit smoking, and stop drinking.
Eat dinner early, try not to be later than 19:00, and at the same time avoid eating too full, so that the stomach can "rest" early. Don't drink too much water before going to bed, you can drink a small amount of water (150ml is enough), and try to avoid waking up at night.
The recommended "nap" sleep duration for adults is about 20 minutes, and should not exceed 30 minutes, which helps to slow down the heart rate and has a protective effect on the heart.
A study presented at the 2020 European Congress of Cardiology showed that napping longer than 1 hour was associated with a 30% increased risk of death and a 35% increased risk of cardiovascular disease.
Which groups of people are not suitable for "naps".
"Nap" is important for certain groups of people, such as children, the elderly, people who are overtired, or some people with medical conditions. For this group of people, not having enough nap time may affect their life, mental state, and even mood.
These three types of people are not suitable for "napping":
1.For people with nocturnal insomnia, it may further worsen nocturnal insomnia if the nap is longer;
2.For people with irregular schedules, if there is some extra sleep in the middle of the day, it may cause difficulty falling asleep at night or other sleep problems;
3.For people who often stay up late, if they always use naps to catch up on sleep, it may cause difficulty sleeping at night or develop the habit of staying up late.
These two groups of people are suitable for taking a "nap":
1.People who physiologically need to take a nap;
2.People who develop the habit of napping .
Tip: Determine whether you need a nap based on each person's specific conditions.