In the summer lunch break, it is not really necessary to sleep for an hour or two. Experts at the provincial hospital in Tongde said that if the lunch break is effective, as long as 10 minutes and a short time, it can show great potential and add positive energy for the entire afternoon.
Meditation: let you perform better in the afternoon
Lunch breaks can be meditation meditation, as long as 10 minutes, it will make you feel completely different throughout the afternoon.
The reporter read relevant information and found that the role of meditation on health, many foreign research institutions have been able to come up with data to illustrate.
Wisconsin Medical School and the Maharashi University of Management College of Natural Medicine and Prevention have collaborated on a study of 201 people with a defective heart. After 9 years of tracking and comparison, they found that after practicing meditation, the risk of stroke, sudden heart attack, and even death dropped by 47%.
You may think that meditation is just a special daydream, but meditation can really make you perform better and even play an unexpected role in the face of intense exams.
A similar survey from the United States proved this. Researchers at the University of Connecticut found that high school students who practice meditation for 20 minutes twice a day have a maximum increase in graduation rate of 25 percentage points compared with students who do not receive such training. The British "Daily Mail" published the research results last month.
In an interview with Chen Zhengyu, the attending physician of the Department of Mental Health of the Provincial Tongde Hospital, he told reporters that in clinical treatment, meditation is used to help patients with anxiety and depression. For ordinary people, meditation is a very good way to relax and help you get out of stress; it is also a good way to eliminate distractions.
"Meditation can improve people's attention and improve their concentration after regular practice. This may be one of the reasons why students' test performance improves." Dr. Chen said.
There are many ways to meditate, such as imagining a scene, a picture, turning into meditation in the state of free association, or emptying the brain and focusing on the meditation of something.
According to his experience, under the guidance of a doctor, generally four or five times can master the method and enter meditation more smoothly.
"If there is a meditation invasion in meditation, don't overly accept information from it and try to focus on one thing, such as breathing. Mindfulness will slowly fade away," said Dr. Chen.
A friend who practices yoga provides such beginners with two small tips:
1, slowly count. While breathing, count, breathe, and inhale. Use your nose and mouth when exhaling. Note that the breath should be stretched, like silkworms spit silk.
2. Put a clock and avoid distractions for time. 10 minutes just started practicing. You can determine the time by looking at the table or burning a stick of incense.
Have a cup of coffee and make a “energy boozeâ€
If possible, everyone is willing to sleep for a while after lunch. It is not that we are lazy but it is determined by the body's biological clock.
"From 12 noon to 2 p.m., it is the hottest time of the day. A nap is a way for people to avoid heat waves," said Jiang Zhengyan, deputy director of the Zhejiang Medical Second Hospital Health Management Center.
In recent years, scientists have found a lot of evidence to prove that the lunch breaks are much more beneficial.
An experiment conducted by NASA found that a nap can improve memory. Later, the staff of the sleep research team at the University of California, Berkeley, found a mechanism to improve memory during the nap.
The team of scientists explained that people are always forgetting, they are forgotten when they are awake, they are forgotten when they sleep deeper, and forgetfulness is not always a bad thing, just as computers need to be cleaned up and kept running at the same speed.
However, when people are in a light sleep state, the information temporarily stored in the "temporary folder" is transferred to a more secure place, and short-term memory can be converted into long-term memory.
Therefore, a light sleep within 30 minutes at noon can enhance memory on the one hand and help you move lighter on the other, improving the efficiency of the afternoon work.
James Mass, a social psychologist at Cornell University in the United States, put forward the concept of “power-napâ€. In his view, this light sleep of about 15-30 minutes is an “energy paralysisâ€.
The benefits of a nap are actually far more than these. A friend who works in Japan told reporters that when the Baseball Department organizes training at a Japanese school, it will surely arrange a nap time.
This is because during the nap, one morning's muscles can be repaired. "The repair of cell tissue and muscle requires the power of growth hormone, and naps are thought to promote the secretion of growth hormone."
"It is a good performance of brain function to go to sleep quickly and wake up quickly." Dr. Jiang said that just beginning to try "energy paralysis" may not be very smooth, but this is a technical activity that can be practiced.
She gave 3 tips:
1. If you can't sleep immediately, closing your eyes for 10 minutes is definitely not a waste of time;
2. Have a cup of coffee to sleep and avoid sleeping too long. “Caffeine contained in coffee and tea is generally effective 30 minutes after drinking and can avoid sleeping too long.â€
3. When the time is up, change your posture and get up and let the mental state adjust quickly.
According to the above suggestions, the reporter tried meditation.
There is a sofa in the rest area of ​​the office, which is suitable in size and quiet at noon. The body's flexibility is also good, and the lotus seat is set up without any effort. Although not quite standard, the saying goes, "Beforehand, we must do a good job and have a posture, so the feeling will come naturally."
I chose to focus on meditation, focusing on breathing. The breathing method uses the “belly breathing exercises†taught by doctors. It is just a combination of oral and nasal breathing.
It was not a habit to start abdominal breathing at first, but it was later discovered that this method of breathing was a matter of sleep. After practicing a few times, he had been able to master the techniques of abdominal breathing skillfully, and he immediately used meditation.
However, after a few rounds of breathing, he left his mind and thoughts came up: "A few minutes passed?", "How to write the manuscript?", "The lion's head at noon today is really delicious" ... and after a while, Legs are uncomfortable. I particularly want to stretch my legs and change posture.
The thoughts drifted for a while and finally returned to breath. Counting is indeed a good idea. You can kick those thoughts out first. It is said that once you get used to it, you don’t need to count to enter the state
For the first time, more than 10 minutes of meditation, the foot was numb and the head seemed to be lighter. The most comfortable is the eyes. I am myopic. I faced this computer codeword one morning and couldn't help but brush my microblog while I was eating. The eye was also rested by the chance of meditation.
Meditate for 10 minutes and sleep for a short nap.
Experts found that summer naps can improve memory and regain healthy energy.
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