译语翻译分享-午睡有这些好处，但2个禁忌，可能也需要注意

午睡有这些好处，但2个禁忌，可能也需要注意

Taking a nap has these benefits, but 2 taboos may also require attention

春困来袭，经历了一上午忙碌的工作，大脑处于疲劳状态，每天抽出30分钟的时间来午睡，为下午的工作和学习做好准备，提高了其效率，但是要选择正确的午睡方式。

Spring sleepiness struck, after a busy morning of work, the brain was in a state of fatigue, I took 30 minutes a day to take a nap to prepare for the work and study in the afternoon, which improved its efficiency, but it was necessary to choose the correct way of nap.

1. It can lower blood pressure and protect the heart

经历了一上午忙碌的工作，工作压力太大时会升高血压，每天抽出半个小时的时间来午睡就可以降低血压。每天坚持午睡30分钟，能够降低患上心脏病猝死的风险，午休能够有效的舒缓心血管系统，同时降低了紧张感。

After a busy morning at work, when the work pressure is too high, the blood pressure will increase. Taking half an hour a day to take a nap can lower the blood pressure. Adhering to a 30-minute nap every day can reduce the risk of sudden death from heart disease. The lunch break can effectively soothe the cardiovascular system and reduce tension.

2. Improve the immune system and enhance memory

在下午1：00是睡眠的高峰期，午睡能够刺激淋巴细胞，提高了免疫细胞的活跃性，让免疫系统变得更加强大。适当的午睡可以提高警觉性以及精力，不仅能消除身体的疲劳感，同时也提高了记忆力，让人们下午工作和学习时注意力变得更加集中。

At 1:00 pm is the peak of sleep, nap can stimulate lymphocytes, improve the activity of immune cells, and make the immune system stronger. A proper nap can increase alertness and energy, not only eliminate physical fatigue, but also improve memory, allowing people to focus more attention when working and studying in the afternoon.

What should I pay attention to during a nap?

What should I pay attention to during a nap?

1. The nap time cannot be too long

午睡时间控制在30分钟左右即可，人的睡眠分为两个阶段深睡眠和浅睡眠，如果睡眠的时间超过了半个小时，那么就会进入深睡眠状态，加深了大脑各个中枢神经的抑制过程，暂时关闭了脑组织里面的毛细血管，会减少脑组织里面的血液流量以及代谢过程，突然醒来时会引起全身不适感，增加了其困倦感。

The nap time can be controlled at about 30 minutes. Human sleep is divided into two stages, deep sleep and light sleep. If the sleep time exceeds half an hour, then it will enter a deep sleep state, which deepens the inhibition of the central nervous system of the brain. The process temporarily closes the capillaries in the brain tissue, which will reduce the blood flow and metabolic process in the brain tissue. When you wake up suddenly, it will cause general discomfort and increase the feeling of sleepiness.

因为还没有解除被抑制的大脑皮层，被关闭的毛细血管也没有开放，大脑得不到充足血液的供应，会紊乱植物神经。另外如果午睡时间太长的话，会影响到晚上的睡眠，时间长了会进入恶性循环状态，打破了生物钟。

Because the inhibited cerebral cortex has not been lifted, and the closed capillaries have not been opened, the brain cannot get sufficient blood supply, which will disturb the autonomic nerves. In addition, if the nap time is too long, it will affect the night’s sleep. If it takes a long time, it will enter a vicious circle and break the biological clock.

2. Can't sleep on your stomach

一些上班族或者学生会趴在课桌上睡觉，这样会压迫到胳膊上的神经，睡不踏实而且让人们出现焦虑感，在趴着睡觉的时候会压迫到眼球，引起视力暂时性的模糊，久而久之增高了眼压，让视力受到侵害。另外总是趴着睡觉时也会让眼球胀大，增长了眼轴，慢慢的形成高度近视，增加了患上青光眼的风险。

Some office workers or students will sleep on their desks, which will compress the nerves in their arms, make people feel anxious when sleeping. They will press their eyes when sleeping on their stomachs, which will cause temporary blurring of vision over time. Increased intraocular pressure, so that vision is compromised. In addition, always sleeping on your stomach will make your eyeballs swell, increase the axis of your eyes, and slowly form a high degree of myopia, which increases the risk of glaucoma.

Tips

吃完午饭之后不能立马午睡，因为此时的消化系统正在工作，如果立马入睡的话会降低消化的功能。如果有条件的话尽量在床上午睡，午睡时要把手机电脑全部关闭，减少对身体带来的辐射。

You can't take a nap right after lunch, because the digestive system is working at this time, and if you fall asleep immediately, it will reduce the function of digestion. If possible, try to sleep in the morning in bed as much as possible, and turn off all mobile phones and computers during a nap to reduce the radiation to the body.

From website: https://baijiahao.baidu.com/