午睡の禁忌 Precautions for Napping

很多人有睡午觉的习惯，但在这些人中，有一部分人却因睡姿不当、睡眠时间失度而使午睡质量大打折扣。有四个午睡禁忌让你越睡越难受

　　据专家介绍，睡午觉不能太随便，科学、有效的午睡是健康充电的好方法，千万不要把午睡变成“误睡”，这里面就要注意四个要点和四个禁忌。

　　四个午睡要点：

　　1、睡前不吃油腻食物，不吃得太饱。油腻食物会增加血黏稠度，加重冠状动脉病变，加重胃消化负担。

　　2、午餐后不宜立即躺下午睡。午餐后大量的血液流向胃，血压下降，大脑供氧及营养明显下降，易引起大脑供血不足。一般应食后休息十几分钟再午睡。

　　3、睡姿应取头高脚低、右侧卧位。这样可以减少心脏压力，防止打鼾。

　　4、醒后轻度活动。午睡后要慢慢站起，再喝一杯水，以补充血容量，稀释血液黏稠度。不要马上从事复杂和危险的工作，因初醒时常使人产生恍惚感。



　　四个午睡禁忌：

　　一》》忌午睡时间越长越好

　　午睡时间以半小时至一小时为宜，睡多了由于进入深睡眠，醒来后会感到很不舒服。

　　二》》忌随遇而安乱午睡

　　午睡不能随便在走廊下、树荫下、草地上、水泥地面上就地躺下就睡，也不要在穿堂风或风口处午睡。因为人在睡眠中体温调节中枢功能减退，重者受凉感冒，轻者醒后身体不适。

　　三》》忌坐着或趴着打盹

　　坐位及伏案睡觉会减少头部供血，使人醒后出现头昏、眼花、乏力等一系列大脑缺血缺氧的症状。有的人用手当枕头，伏在桌上午休，这样会使眼球受压，久而久之易诱发眼疾。

　　四》》忌人人都需要午睡

　　午睡也不是人人都需要，只要身体好，夜间睡眠充足者，不午睡一般不会影响身体健康。但是，对于脑力劳动者、大中小学生、体弱多病者或老人，午睡是十分必要的。

　　以上，是专家们征对四个午睡禁忌越睡越难受的解析，怎么样，你现在知道了吧。另外，伏卧桌上会压迫胸部，影响呼吸，也影响血液循环和神经传导，使双臂、双手发麻、刺痛。




Many people have the habit of napping, but some of these people have  improper sleeping position, or don't have enough sleep, which greatly reduced the quality of a nap. There are four napping taboo that will make you feel uncomfortable the more you sleep. According to experts, taking a nap cannot be too casual. A scientifically-accurate, effective nap CAN be a good way to 'recharge' your health, so please refrain from categorizing naps into 'accidental sleeps'. Listed below are 4 important precautions and 4 taboos that you'll need to beware of before taking a nap:-

The 4 Precautions:
1. Before going to bed, do not eat greasy food and avoid eating too much. Greasy food will increase your blood viscosity and the coronary artery lesions, whilst overeating will increase the burden of the stomach.


2. One should not lie down immediately after lunch, not to mention napping. After lunch, a lot of blood will flow to the stomach, decreasing your blood pressure and also the oxygen supply and nutrients to the brain, which could easily cause brain insufficiency. So one should rest for about ten minutes after eating before taking a nap.

3. The correct sleeping position is with the head taking a higher position while feet is at a lower position, while the body is facing right. This can reduce the stress on the heart and prevent snoring.

4. Attempt some mild activity after waking up. Slowly stand up after a nap, then drink a glass of water to normalize blood volume and dilute blood viscosity. Do not immediately engage in a complex and intensive activity, this one often engender a sense of trance when partially awakened.