Midday nap is a good habit, but no matter how much it seems to sleep, often can not lift the spirit to do things in the afternoon, work and study efficiency is low and prone to error. This time and three or five colleagues to meet to do yoga, so that the mind follows the body and together with the hot up, I believe you will reap the rewards of an energetic afternoon!

look1: lumbar stretching to wake up the body

Whether you've woken up from a nap or just finished a morning's work, this set of moves is a soothing way to wake up stiff limbs.

First of all, let's do a little arm spreading, feet together standing on the yoga mat, legs close to each other, both thumbs and index fingers relatively straight, other fingers interlocked, hands above the head, and then continue to extend backward, driving the body backward bending, contraction of the abdomen,,, eyes looking toward the direction of the fingers, arms as far as possible parallel to the ground.

look2: Fold your body to find the center of gravity

The center of gravity of the body can be constantly changed by changing the asanas of the limbs, and feeling the center of gravity is conducive to enhancing the balance of the body.

Stand on the ground with your feet together, bend your left leg from back to front and hold your left ankle firmly in your left hand to assist in the bend. At the same time, bend your waist and extend your upper body forward and downward, straighten your right hand and keep your palm close to the ground. Keep the right leg straight. Eyes look to the left side of the body.

look3: Leg Strength Training to Eliminate Edema

By exercising your leg muscles, you can effectively reduce the edema in your legs caused by sedentary activities.

Bend down on the yoga mat, big arms on both sides of the body, tightly clamped ribs, feet toes on the ground, use both feet and hands power to support the whole body, lift the left leg to rotate upward 45 degrees, toes straight, do not shrug your shoulders.

look4: Stretching ligaments to relieve fatigue

Half a day of study and work can be through the last group of yoga to let the body and mind completely release, relieve fatigue, and re-use full of energy to meet the challenges of the future.

Extend your legs out to the sides of your body, right leg in front, left leg behind, press your legs against the floor, rotate your body so that your eyes are looking in the direction of your hips, and keep your left hand close to the knee of your right leg, and your right hand close to the knee of your left leg.

Whether you're at the office or in your dorm room, all you need is a yoga mat and you'll be moving in no time. Through a few minutes of yoga practice, you can eliminate fatigue and discomfort, and reap the benefits of a full afternoon of vitality. Take this yoga "stimulant" quickly!

As the saying goes, "Spring sleepiness, summer fatigue, and fall napping." In the summer, many people choose to take a lunch break to raise the spirit. However, many people find that this summer nap seems to sleep more and more sleepy. Originally nap is to nourish the spirit, how instead of letting the spirit is more sluggish?

The more you nap, the sleepier you get.

"To the summer is generally the company's busier business time, so the night overtime to stay up late is a very common thing, in order to feed the spirit of better work, lunch break at noon has become a compulsory course for me and my coworkers. But let everyone feel more strange, nap seems to sleep more sleepy, especially my own feeling more obvious!" Ms. Wang, a citizen, told reporters that she initially thought it was a physical problem, to the hospital only to realize that the original is not the right way to take a nap! This weather is especially prone to sleepiness, so most people like to rely on a lunch break to supplement their sleep. Some studies have shown that the nap is the most efficient kind of sleep, it can not only keep the brain awake, and the efficiency of the work after the lunch break will be greatly improved.

A healthy nap should last no more than an hour

Chinese medicine health science advocates sleeping "siesta", that is, noon noon 11:00 to 1:00, night 11:00 to 1:00, these two time periods are best in the sleep state. Generally everyone's morning off work at 12 o'clock or so, so add the time to eat, nap time is about an hour and a half or so, if the interval according to the midday to calculate, do not need to sleep so long nap. From the point of view of Western medicine, people generally fall asleep for more than half an hour, it will be from light sleep into the stage of deep sleep, when the central nervous system of the brain inhibitory process deepens, the blood flow through the brain tissue is relatively reduced. If you wake up at this time, because the inhibited cerebral cortex is not yet excited, the brain will appear temporary relative blood supply, resulting in a momentary vegetative nervous system dysfunction, so wake up will feel more sleepy. Therefore, the lunch break should not be too long, to about 30 minutes, not more than an hour is appropriate.

Healthy nap has four taboos: one taboo nap time is too long. Second taboo wind and sleep. Three taboo posture is unhealthy. Many people due to the conditions, like to sit or lie on the edge of the table nap, so that the cervical spine and lumbar spine are unhealthy, with the help of some appliances to increase the comfort of these postures, such as pillows and so on; four taboo forced napping. Napping varies from person to person, if the spirit is very good, there is no need to force themselves to nap, but for brain workers, students and other people nap is necessary.

Drink a glass of water half an hour after a meal before going to bed

Some people summer nap quality is even higher than the night sleep, so summer in the air-conditioned room in the beautiful nap for a while is a very nourishing thing. However, recently, many microblogging and Internet articles citing the views of German medical doctors pointed out that three kinds of people should not nap: First, people over 65 years old or more than 20% of the standard weight; second, blood pressure is very low; third, due to the narrowing of the cerebral blood vessels and often dizziness. Because the blood flow to the stomach after lunch, blood pressure is reduced, the brain oxygen supply is reduced, these three types of people nap, easy to stroke due to insufficient local blood supply to the brain.

Chinese medicine believes that the heart is the master of God, also known as the "heart hidden God". Napping "closed eyes to rest the mind", in fact, is also in the heart. Inappropriate nap does not mean that you can not take a nap, and "inappropriate" is relative, as long as the right time and method, in fact, everyone is suitable for a nap.

For overweight people, because sleep duration and weight show a positive correlation. Napping tends to exacerbate obesity, so you may want to take a 20-30 minute nap before lunch instead. Hypotensive patients nap easily induced stroke risk. Therefore, the nap time should not be too long, it is best to half an hour appropriate. In addition, the nap should not suddenly stand up, in order to prevent postural hypotension. Blood circulatory system has serious obstacles, especially due to cerebrovascular problems and often dizziness of the crowd, blood rushing to the digestive tract after a full meal, immediately nap, there is a risk of cerebrovascular accident. So it is best to drink a cup of plain water or light tea before or half an hour after a meal before going to sleep.

(Source: Panyu Daily, Liao Yueyao, Li Na)

The first carbs and powdered sugar are eaten too much and the nutrition is unbalanced, and the second is a severe lack of nutrients in the body!

Because between 12:00 noon and 3:00 p.m., is the stage of the sun peak is very high, is the peak of plant photosynthesis, but also people engaged in life activities, a large amount of carbon dioxide, pollutant gases, water evaporation makes the environment become dull, turbid, coupled with the morning's workload, or the night did not sleep well, the reason for the body, resulting in the midday more drowsy, more and more sleepy, the more you want to sleep.

Many white-collar workers are in the office to sleep, are lying down to sleep, it is easy to oversleep, and cause sleep confusion. It is because of the disruption of the biological clock, resulting in the spirit is still asleep, but the body is already in the work state, so it will be more and more sleepy. The main reasons are:

I. Overeating

Eat too much before bed, the gastrointestinal tract will be long-term weight-bearing work, it will be difficult for people to enter a deep sleep state. As Chinese medicine says, if the stomach is not in harmony, the bed is restless.

Second, sleeping in the wrong position

Sleeping on your back is in itself a posture that tends to cause physical fatigue, so it is advisable for office workers to find cushions to lie down on.

3、熬夜

Staying up late for work or play is very common nowadays. After staying up late to catch up on sleep often does not help, and the disruption of the biological clock will make people sleep more and more tired.

Fourth, too much liver fire

Irregular life or depressed mood is especially likely to cause liver fire. As the heart, spirit and liver blood do not get normal rest, sleep has been in the state of being consumed, so there will be more sleepy feeling. It is recommended to eat less greasy and spicy food to avoid the rise of liver fire, and at the same time to maintain an optimistic and cheerful mood.