如何每天適當(dāng)?shù)匦∷⒈３纸】?/h1>

所屬教程:英語漫讀

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2020年08月24日

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Everyone knows that sleep is so important to our health. But getting plenty of sleep doesn't meant you're sleeping properly.

每個人都知道睡眠對我們的健康很重要。但是充足的睡眠并不意味著你睡得好。

Doctors often say that without a good nap, your afternoon would be ruined. That is to say, taking a nap gives the body a lot of benefits. If you have trouble sleeping, even if it's just a few minutes, you will feel very different. However, if you sleep for too long, when you wake up, you will also feel tired.

醫(yī)生常說，如果你不好好睡一覺，你的下午就會毀了。也就是說，打個盹對身體有很多好處。如果你很難入睡，即使只有幾分鐘，你也會感覺很不一樣。然而，如果你睡得太久，當(dāng)你醒來的時候，你也會感到疲倦。

So, after all, how should we take a nap? Here are some general advices from experts.

那么，我們該怎么小睡呢?以下是一些專家的一般性建議。

Time: You should sleep about half an hour

時間:你應(yīng)該睡大約半個小時

10 to 20 second

10到20秒

Many people, for work reasons, often cannot afford a lunch break, but remember, as long as you close your eyes for 10-20 seconds, you can also bring significant health benefits.

很多人，因為工作的原因，經(jīng)常沒有時間吃午飯，但是記住，只要你閉上眼睛10-20秒，你也可以帶來顯著的健康益處。

When you are tired, you can immediately close your eyes, completely relax your mind, focus on rest. A few tens of seconds can change the fatigue quickly, recover your mentality and spirit.

當(dāng)你累了，你可以立即閉上眼睛，徹底放松你的大腦，集中精力休息。短短幾十秒就能迅速改變疲勞，恢復(fù)你的心態(tài)和精神。

2-5 minutes

2 - 5分鐘

Don't underestimate these few "magical lunch break" minutes, because even if you take a few minutes, you should also try to see the amazing effect of eliminating fatigue.

不要低估了這幾分鐘“神奇的午睡時間”，因為即使你花了幾分鐘，你也應(yīng)該嘗試看看消除疲勞的神奇效果。

Many people work for a long time, especially office workers, causing you headaches, gradually decreasing memory, often remembering forgetfulness, lack of concentration. At this point, please "turn a blind eye" to rest for a few minutes, until the body is relaxed, calm, will create new inspiration, improve work efficiency.

許多人，尤其是辦公室職員，工作時間過長，使你頭痛，記憶力逐漸下降，經(jīng)常健忘，注意力不集中。此時，請“睜一只眼閉一只眼”休息幾分鐘，直到身體放松、平靜，才會創(chuàng)造出新的靈感，提高工作效率。

Take a 20-30 minute nap

小睡20-30分鐘

If you need to boost your memory in the long term, the best naps are around this time. Getting 30 minutes of sleep is the best time to support and care for your liver. This is enough time for the liver to regain the regulatory benefits and regain balance.

如果你需要長期提高你的記憶力，這時候小睡是最好的。保證30分鐘的睡眠是支持和照顧肝臟的最佳時間。這段時間足夠肝臟恢復(fù)調(diào)節(jié)功能和平衡。

Because after lunch, the blood in the body focuses on the digestive tract to digest food. If you finish eating, you have to walk or exercise, the blood will continue to move to the hands and feet, leading to not enough blood to supply to the liver, thereby leading to the metabolism in the liver to be affected.

因為午飯后，體內(nèi)的血液集中在消化道來消化食物。如果你吃完了，就要走路或運動，血液會繼續(xù)向手腳移動，導(dǎo)致沒有足夠的血液供應(yīng)到肝臟，從而導(dǎo)致肝臟的新陳代謝受到影響。

Therefore, take advantage of the best time to take a nap in the period of 20-30 minutes, so it will maintain good liver function, enhance digestion, maintain balance and stay healthy.

因此，利用最佳時間午睡20-30分鐘，這樣可以保持良好的肝功能，增強消化，保持平衡，保持健康。

Posture: It is best to have a U-shaped pillow for nap

姿勢:午睡最好有一個u形的枕頭

Many people have a habit of leaning face down on the table to nap. This is actually not a good pose. The first is that it can make you feel uncomfortable, prone to neck and neck diseases, for a long time, the neck and spine will be deformed, and fatigue in the neck and shoulder area leads to disease.

很多人都有臉朝下趴在桌子上打盹的習(xí)慣。這實際上不是一個好的姿勢。首先是它會讓你感到不舒服，容易出現(xiàn)頸部和頸部疾病，時間長了，頸部和脊柱會變形，而頸部和肩部的疲勞會導(dǎo)致疾病。

The second is that lying asleep on the table can affect the respiratory organs, blood circulation and nerves. If lying down this long can cause symptoms of headaches, dizziness, tinnitus, fatigue, cramps and other illnesses.

第二，躺在桌子上睡覺會影響呼吸器官、血液循環(huán)和神經(jīng)。如果躺這么長時間會引起頭痛、頭暈、耳鳴、疲勞、抽筋和其他疾病的癥狀。

Such naps not only fail to achieve their main goal of rest and relaxation, but also worse for health.

這樣的午睡不僅不能達到休息和放松的主要目的，而且對健康有害。

You can choose a U-shaped pillow, lie back on the couch or lie down completely on the floor, relax with your eyes closed, and keep your spine straight.

你可以選擇一個u形的枕頭，躺在沙發(fā)上或完全躺在地板上，閉上眼睛放松，保持脊柱挺直。

If you have no other choice, you can take a pillow and sit in a chair to relieve forearm pressure. After lunch break, it is advisable to do some muscle stretching exercises to reduce pressure and help blood circulation.

如果沒有其他選擇，可以拿一個枕頭，坐在椅子上，減輕前臂的壓力。午休后，建議做一些肌肉伸展運動，以降低壓力，促進血液循環(huán)。

If you can't take a nap, try this method instead

如果你不能睡午覺，試試這個方法

Your hands bent like a boat, then use your hands to cover your eyes. Take care not to let your hands touch your nose or mouth so that they do not obstruct breathing. Be sure to close your fingers tightly to avoid light leaking into the eye.

你的手像小船一樣彎曲，然后用你的手遮住你的眼睛。注意不要讓你的手觸摸你的鼻子或嘴，這樣他們不會阻礙呼吸。確保你的手指緊閉，以避免光線滲入眼睛

This approach helps the tired eyes have time to regenerate, the darkness covering the eyes will help change the mind, improve the brain, and reduce eye fatigue. You should do this for at least 5-6 minutes.

這種方法幫助疲勞的眼睛有時間休息，黑暗覆蓋眼睛將有助于改變想法，改善大腦，減少眼睛疲勞。你應(yīng)該這樣做至少5-6分鐘。