答应我，午休不要再趴着睡了！

摘要：研究指出，趴着午睡时，眼睛紧贴胳膊，眼球被压迫，眼压上升，短时间内眼轴长度和角膜的屈光状态发生改变，会导致醒来后出现暂时性视力模糊的现象。

有没有人是这样午睡的？↓↓

不少网友表示：平时趴着睡，除了胀气、手麻，还总感觉越睡越累……

研究发现，趴着睡，身体许多部位都在排着队遭罪！

Many people admit that their usual lunch break routine involves dozing off while leaning forward on a desk — only to wake up feeling bloated with numb arms and even more tired than before. Studies show that napping in this position puts several parts of the body under strain.

下面，一起看看趴着午睡，身体部位中都有哪些苦水要倒给你吧！

▌眼睛

你有没有经历过，趴着午睡后，睁开眼睛发现：唉？怎么眼睛不对焦了？……

研究指出，趴着午睡时，眼睛紧贴胳膊，眼球被压迫，眼压上升，短时间内眼轴长度和角膜的屈光状态发生改变，会导致醒来后出现暂时性视力模糊的现象。

Research indicates that when you nap face down with your eyes pressed against your arm, the pressure exerted on your eyeballs increases intraocular pressure. This can cause temporary changes in the eye's axial length and corneal shape, leading to blurred vision upon waking.

而对于一些有高眼压症或潜在青光眼风险的人来说，长期压迫还会导致眼压永久性升高，甚至诱发青光眼发作。

▌脸

每一个趴着午睡的人，是不是都经历过脸上挂印的体验？

当然，这种弹性形变的影响有限，过一会儿印子会自动消失。但是！长期趴着午睡，脸部皮肤和肌肉难免松弛变形，还可能逐渐下垂和折叠，形成重力性皱纹。

Over time, frequent face-down naps may also loosen the facial skin and muscles, causing sagging and the formation of gravity-induced wrinkles.

▌唾液腺

趴着午睡，很容易压迫到耳根附近的腮腺（它是负责分泌唾液的三个大唾液腺之一），使唾液分泌大量增加。

再加上午睡时脸被压着，不容易吞咽，如果是张着嘴睡觉的话，口水自然会流出来。

Pressing on the parotid gland near the ears — one of the body's major salivary glands — can stimulate excess saliva production. Combined with mouth breathing, this makes drooling almost inevitable.

▌颈椎

趴着午睡时，颈椎承受了头部的重量，即使有桌子的支撑，也无法保持自然的生理曲度，长时间下来可能导致颈椎疲劳、疼痛。

Meanwhile, the cervical spine bears the head's weight without proper support, disrupting its natural curve and potentially leading to neck fatigue or pain.

尤其是侧趴时，颈椎活动不足会造成颈部小关节的紊乱或错位。同时，还有可能压迫到椎动脉，造成头晕或脑供血不足的情况。

▌肠胃

趴着睡觉会干扰到胃肠道的正常蠕动，不利于胃肠道内气体排出，再加上趴着睡更容易出现张口呼吸，也会将大量气体吸入胃部，需要通过打嗝排出体外。

This posture also interferes with digestion by restricting normal intestinal movement and trapping gas. Mouth breathing can further increase air intake, resulting in bloating and burping.

▌手臂

趴着睡觉，手臂自然就成了枕头。长时间受压，手臂血液循环不畅，醒来之后局部缺血，会产生麻木、酸痛等不适感。

In addition, resting your head on your arms for long periods can compress blood vessels and nerves, reducing circulation and causing numbness or soreness when you wake.

而且，趴着午睡容易使得位于肘部皮肤和骨头之间的尺神经因长时间受到压迫而受伤，形成尺神经病变或神经粘连，不只手臂会麻木，小指和无名指也可能酸痛麻木。

究竟怎么午睡才好呢？

▌最佳推荐：躺着睡

对于学生党来说，建议午休回到宿舍的床上躺着睡才最解乏。

对于工作党来说，条件允许的情况下，建议可以选择折叠床进行躺睡。

So, what's the best way to nap? Experts recommend lying flat whenever possible — students can return to their dorm beds, and office workers might opt for a folding bed if conditions allow.

▌靠在椅背上：坐着睡

坐着睡的时候，眼睛、脸、手臂、胃等部位都可以得到解放。

需要注意的是，如果纯坐着，头部通常会处于歪着或者耷拉着的状态，颈部肌肉一侧拉伸、一侧受压迫，很容易落枕。建议搞个U型枕固定脖子，有助于保护颈椎。

当然啦，如果环境有限，只能趴着午睡的情况下，建议大家最好垫个小枕头！

If that's not an option, reclining in your chair can still help you relax; just use a U-shaped pillow to support your neck. And if you have to nap face down, place a small pillow under your head to ease the pressure.

最后，除了睡姿外，午睡的时间也很重要！

研究表明，午睡20分钟左右是最合适的，最长不要超过30分钟。

此外，刚吃完午饭不要立刻午睡，午睡醒来后也别马上开始工作，可以慢慢坐起来活动一下，过几分钟再进入工作状态。

Nap duration also matters: about 20 minutes is ideal, and no longer than 30. Avoid sleeping immediately after lunch, and when you wake up, take a few minutes to stretch and move around before resuming work.

快转给你身边爱趴在桌子上午睡的朋友，喊TA赶紧支棱起来！