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论午睡

(2011-11-25 10:52:21)
标签:

日中

《黄帝内经》

峰期

冠心病

阳气

杂谈

     每个人都知道睡觉的重要,一些人还把睡大觉作为一种享受,把睡懒觉作为一种奢望。但不是所有的人都知道午睡对养生的作用,还有人把别人睡午觉的习惯看作是一种矫情,或者直接叫做懒惰。其实,午睡对人体健康、防病治病、益寿延年都是有好处的。

     中国人有睡子午觉的习惯,所谓子午觉就是在子时和午时入睡,原则是“子时大睡,午时小憩”。中医养生讲究“天人合一”,人的身体活动与自然界四时阴阳、昼夜变化戚戚相关。子时是晚11时至凌晨1时,午时是中午11时到下午1时,子时和午时是阴阳交替之时,子时阴气最盛,阳气衰弱,午时阳气最盛,阴气衰弱。《黄帝内经》说:“日中而阳隆为重阳,夜半而阴隆为重阴”,“阳气尽则卧,阴气尽则寐”。【清】曹廷栋•《老老恒言》说“当昼即寝,既寝而起,入夜复寝。一昼夜间,寝兴分而二之。盖老年气弱,运动久则气道涩,故寝以节之。每日时至午,阳气渐消,少息所以养阳;时至子,阳气渐长,熟睡所以养阴”。更是从老年保健方面对午睡做了深刻的阐述。

    事实上,午睡对身体健康的重要性世界各地的人都有不同程度的认可和重视,现代科学也对午睡进行了研究和解释。研究发现,人在一天之中有两个睡眠峰期。第一峰期位于凌晨1~2点;第二个峰期位于下午1~2点。在这两个时段顺应生物钟的睡眠峰期适时而眠,就会起到调节人体烟台招聘网机能的作用,人会神清气爽,精力充沛、身体健康。如果减少睡眠,就会对机体各组织产生不良影响,人的免疫机能下降,诱发疾病。尤其是在立夏之后午睡显得尤为重要,因为天热人体皮肤血管扩张,血液集中于皮肤,引起大脑的血液减少,使人昏昏欲睡、无精打采。对心血管病人来讲,午睡还能预防冠心病。据医学家研究观察,每天午睡30分钟,可使体内激素分泌更趋平衡,使冠心病发病率减少30%。地中海各国冠心病发病率较低就与他们的午睡习惯有关。而北欧、北美国家冠心病发病率高,其原因之一就是缺乏午睡。Everyone knows the importance of sleep, some people also put to sleep as a kind of enjoyment, put to sleep as a luxury. But not all people know nap on the health function, and the others the habit of taking naps as a hypocritical, or directly called laziness. In fact, the nap on human health, disease prevention, prolong life is good.
Chinese have a sleeping child siesta habit, sleep is called meridian in the midnight and noon sleep, is the principle of" midnight noon sleep, nap". Chinese medicine stresses the " unity of heaven and man", the human body and nature of yin and Yang, four diurnal variation and correlation. When in late 11 to 1 a.m., noon is the midday 11 when to afternoon 1 when, the midnight and noon is the Yin and Yang is alternant, Yin Yang Sheng when most, debilitating, noon the Sheng Yin Yang,. " Huang Di Nei Jing" said:" Japan while Yang long for the Chung Yeung, midnight and Yin long as heavy Yin"," Yang do is lie, Yin do sleep". [ clear ] Cao Tingdong" old constant character" say "when the day that sleep, sleep at night and both, complex sleep. Day and night, sleep starts and two. Cover gas weak elderly, exercise for a long time is airway astringent, the bedroom to festival. Daily at noon, Yang fading, so little interest to son, Yang; Yang grew, sleeping so yin". It is from the health care for the elderly to nap made profundity elaborate.
In fact, napping on the importance of good health of people around the world have different levels of recognition and attention, modern science to nap was studied and the explanation. Study found that in one day, people have two sleep peak period. The first peak is located at 1 to 2 points; second peak period in the afternoon 1 ~ 2 point. In the two period to circadian sleep peak period of time to sleep, it can play a regulating body function, people will be full of go, refreshed, physical health. If the reduction in sleep, will be on the body tissue to produce adverse effect, human immune function decline, induced disease. Especially in the summer after the nap is particularly important, because of the hot weather of human cutaneous vasodilation, pooling of blood in the skin, causing the brain blood reduced, make the person be in the blues, be sleepy straws. On the cardiovascular patient, nap but also the prevention of coronary heart disease. According to the medical study, daily nap for 30 minutes, can make the secretion of hormones in the body to be more balanced, so that the reduction in the incidence of coronary heart disease 30%. Mediterranean countries have a lower incidence of coronary heart disease with their nap habits. In northern Europe, North America and a high incidence of coronary heart disease, one of the reasons is the lack of a nap.
Take a nap, but also takes a nap.
First of all, don't immediately after a meal to nap. After a meal because of stomach full of undigested food, immediately lie down to rest will make people have a sense of fullness. There are lots of blood flow to the stomach after a meal, a drop in blood pressure, brain oxygen and nutrition drops apparently, go to sleep may cause insufficient blood supply to the brain. Can be a short 10 minutes, such as walking, Roufu, to be a sense of fullness be eliminated after the nap, so that is conducive to digestion and absorption of food, and help to improve sleep quality. On hyperlipemia, preferably before meals because napping, nap may increase blood viscosity, blood vessels caused by blockage.
Secondly, pay attention to sleep posture. Older adults nap is best to undress, facilitate gastrointestinal peristalsis, help digestion. Sleep should pad pillow, which can reduce cardiac stress, prevent snoring, and contribute to the gastrointestinal function. Nap position to be lying in the supine or lateral. Do not sit or lie a nap, it will reduce the blood supply to the head, make people wake up after dizziness, vertigo, tinnitus and other brain ischemia hypoxia symptoms, or the eye of compression, the compression of the chest, breathing effect, also affect the blood circulation and nerve conduction in the arms, hands tingling tingling.
In third, the nap time cannot too long. In 30 minutes is appropriate, if there is one thing that a nap is also ok. Because sleep 80-100 minutes, people gradually from light sleep into deep sleep. Deep in the brain during sleep, central inhibition process is strengthened apparently, decrease of the cerebral blood flow, reduce the level of organism the new supersedes the old. If at this stage wake up suddenly, the brain will cause a sexual insufficiency, autonomic nervous system function of a temporary disorder, after waking, but will feel feel dizzy, generalized weakness.
Fourth, sleep environment should not take place, but not in the grass, the cement floor and homeopathic lay down to sleep, or sleep in the air. Because people sleep after muscle relaxation, telangiectasia, porokeratosis large, central temperature regulation function, easy to catch a cold or other diseases;
Fifth, don't get up immediately after waking up. To lie down for a while, drink a cup of water, to supplement the blood volume, the dilution of the blood viscosity, and some minor activity. Sat up in bed in bed legs drop by half a minute, and then get out of bed.
In sixth, no habit must not sleep. Some old people are not in the habit of taking a nap at noon, but not trapped, this also does not need a nap. Famous traditional Chinese medicine doctor professor Gan Zuwang only 100 years old, he was in the habit of taking a nap. If there is a serious cardiovascular and cerebrovascular diseases in the elderly, also should be active in treatment of diseases.
If the day is a complete unit words, nap is a gas station, rest pavilion. An hour of Kung Fu, our body will be on their own, effective regulation, and be full of go the rhythmic activities of health, life!

      要午睡,还要会午睡。

     首先,不要饭后马上午睡。因为饭后胃内充满尚未消化的食物,马上卧倒休息会使人产生饱胀感。还有饭后大量的血液流向胃,血压下降,大脑供氧及营养明显下降,马上入睡会引起大脑供血不足。可稍作活动10来分钟,如散步、揉腹等,待饱胀感有所消除后再午睡,这样既有利于食物的消化吸收,又有利于提高睡眠质量。对有高粘滞血症的人,最好是饭前午睡,因为午睡可能会增加血液黏稠度,引起血管堵塞。

     其次,注意睡的姿势。老年人午睡最好宽衣解带,便于胃肠蠕动,助于消化。睡觉时应垫上枕头,这样可以减少心脏压力,防止打鼾,并有助于胃肠功能。午睡姿势宜平躺仰卧或侧卧为佳。不要坐着或趴着打盹,这样会减少头部供血,使人醒后出现头昏、眼花、耳鸣等大脑缺血缺氧的症状,或使眼球受压,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。

     第三,午睡的时间不能太长。以30分钟左右为宜,如果有事情打个盹也行。因为入睡80-100分钟后,人便逐渐由浅睡眠转入深睡眠。在深睡眠过程中,大脑中枢抑制过程明显加强,脑血流量减少,机体新陈代谢水平降低。如果在此阶段突然醒来,就会造成大脑出现一过性供血不足,植物神经系统功能出现暂时性紊乱,醒后反而会感到头昏脑胀、全身乏力。

     第四,睡眠环境要讲究  不能随便找个地方,更不能在草地、水泥地上顺势躺下就睡,或在风口处睡。因为人睡后肌肉松弛、毛细血管扩张、汗孔张大,体温调节中枢功能减退、易患感冒或其他疾病;

    第五,醒后不要马上起床。要静烟台人才网躺一会儿,再喝一杯水,以补充血容量,稀释血液黏稠度,然后进行一些轻微活动。从床上坐起后在床边双腿下垂坐半分钟,然后再下床活动。

第六,没有习惯者不必刻意睡。有些老年人一直都没有午睡的习惯,而且中午根本不困,这种情况也不必刻意午睡。著名中医学家干祖望教授年仅百岁,他就没有午睡的习惯。如果有严重的心脑血管疾病的老年人,也应该积极地治疗疾病。

     如果说人的一天是一个完整生活单元的话,午睡就是一个加油站、休息亭。一个时辰的功夫,我们的身体就会对自己进行有效的调节,然后精力充沛的有节律的健康活动,焕发生命光芒!

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