这 3 种人真的不适合午睡!快看看是不是你
春困、夏乏、秋盹、冬眠,一年四季都是睡觉的好时候。
不仅是晚上要睡得好,中午睡个舒舒服服的午觉也是一件很幸福的事情。午睡一直是大家高度关注的话题,相关话题也陆陆续续上过多次热搜:#经常午睡比从来都不午睡更健康吗#、#午睡有个最佳时长#、#健康人群午睡最好别超半小时#……
网友们一边积极参与话题分享自己的午睡故事,一边产生了一些“午睡焦虑”:从科学角度看,到底怎样午睡才算健康呢?半小时不够睡怎么办呀?如果生来就不爱午睡,又该怎么办呢?
图片截自微博热搜
经常午睡比从来不午睡
更健康吗?
确实有大量的研究表明,健康的午睡习惯确实能带来诸多的好处,包括但不限于:
1.减轻身体的困倦感;
2.提高警觉性及工作效率;
3.提高学习能力、创造力和记忆力;
4.缓解大脑衰老,降低认知障碍的风险;
5.降低心脏病发作、心衰或中风风险;
6.缓解压力,改善心情;
7.增强免疫细胞活跃性,提高免疫力。
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午睡多久比较好?
睡不着没关系
试试“安静的清醒”
参考文献
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[2]Dinges, D.F., et al., The benefits of a nap during prolonged work and wakefulness. Work & Stress, 1988. 2(2): p. 139-153.
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[4]https://m.thepaper.cn/newsDetail_forward_16718273
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[6]https://www.webmd.com/parenting/kids-naps
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[9]Li C, Yan Y. Afternoon Napping Durations in Chinese Population Over 60 Years Old: Longitudinal Associations With Cognitive Performance. Front Public Health. 2022 Jul 7;10:911498. doi: 10.3389/fpubh.2022.911498. PMID: 35874996; PMCID: PMC9302202.
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[11]Li P, Gao L, Yu L, et al. Daytime napping and Alzheimer's dementia: A potential bidirectional relationship. Alzheimer's Dement. 2023; 19: 158–168. https://doi.org/10.1002/alz.12636
[12]https://www.sleep.com/sleep-health/quiet-wakefulness
[13]Mednick SC, Makovski T, Cai DJ, Jiang YV. Sleep and rest facilitate implicit memory in a visual search task. Vision Res. 2009 Oct;49(21):2557-65. doi: 10.1016/j.visres.2009.04.011. Epub 2009 Apr 18. Erratum in: Vision Res. 2010 Jun 18;50(13):1299. PMID: 19379769; PMCID: PMC2764830.
[14]Nguyen, N.D., Lutas, A., Amsalem, O. et al. Cortical reactivations predict future sensory responses. Nature 625, 110–118 (2024).
策划制作
作者丨哈代 浙江大学神经生物学博士
审核丨董霄松 北京大学人民医院呼吸睡眠医学科 主任医师
策划丨钟艳平
责编丨钟艳平
审校丨徐来 林林
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