Don't sleep at noon, break down in the afternoon. It has always been the habit of most Chinese people to take a nap after lunch. However, friends who come to Australia to study abroad often find that although their Australian classmates and colleagues do the same job tasks as themselves, they rarely take a nap at noon and do not feel sleepy in the afternoon. How is this going to happen?. Do they have a secret recipe?
There is a question: why do some Australians stay awake all day long but are always so energetic?
/ 01 / @ Moon Sands
Met a lot of employees in Australia or other countries. Most of them do not take a nap. But they have some of the following:
1. I went to work early in the morning and was in the office around seven o'clock. One reason is that they can avoid early rush hour traffic, and another is that they leave the office at 4 p. M., less than 5: 00 p. M.
2. In addition to individual account managers, stay up late at night with clients or write plans. Most of the rest of the staff don't work overtime at night and go to bed early.
3. Like us, drink coffee, tea, and other caffeine refreshment drinks.
So I thought, if they live the same way as we do, they work overtime all the time. Don't say he's Australian, even the fairy can't handle it.
And I believe that as the labor productivity of the developed countries is gradually equalled by the newly industrialized countries, they will also need to take a nap and take a nap to seriously finish the heavy work in the afternoon or in the evening.
/ 02 / @ Tsai Ming-hang
Living in Australia for more than a decade, compared with whites and Asian friends, it is certain that siesta has a lot to do with diet.
When I started work, I often went out for lunch with my colleagues, and several white colleagues refused to eat Chinese or other Asian food every time. At first I thought it was coworkers who didn't try something new.
When they got mixed up, they told me that the main reason why they dared not eat Chinese food was that food coma (didn't find an interpreter every time they ate it, calling it "sleepy" for the time being, and affecting their work (the word they used to describe Asian food was "heavy"). I remember one time I took them to a Japanese ramen for lunch, a meeting at 1: 00 p. M., which was called a lethargy (and the respondent was not spared).
In addition to Chinese food, Japanese noodles, India's ability to create "food distress" is also leveraged. Then we made a few appointments to eat these sleepy but delicious Asian food at noon on Fridays (and then come back for a huge amount of coffee).
Australian lunches are generally underrepresented by carbohydrates. Many Australians who exercise at noon eat only protein, vegetables and fruit for lunch. Even for Burger and sandwiches, the weight of the white bread is largely negligible.
In contrast, the rice in Chinese food, white noodle content is high (often 3 pairings). Lots of milled rice and flour instantly turn into sugar, and elevated blood sugar can easily lead to fatigue.
I have a few friends who can eat rice and noodles. Sometimes they even need a nap after dinner. On the other hand, those more energetic friends, usually do not eat carbohydrates.
If you don't want to get sleepy after lunch, it's most important to control the amount of food you eat. However, I believe that many friends, like me, like to eat a bit fuller. (although it's best to get seven points full)
How do you do that? My own little method is for reference only.
People's brain can be deceived in the sense of fullness, feel less hungry, can eat less.
First of all, I increased my breakfast intake, almost doubled. Breakfast usually consists of oatmeal, milk, fruit, ham and so on. The effect was that hunger plummeted at lunch. I might have been hungry before 11:30, and it was easy to overeat at 12:00.
"from full to full, there is about a 20-minute jet lag to brain fullness."
In the case of hunger, it is very easy to eat too much food. People rescued from Nazi camps in the past were extreme when they ate too much to sustain themselves to death.
Another method used by many colleagues is to drink a large glass of water 30 minutes before lunch. The principle is that the brain is unable to distinguish between water and other foods for a short period of time, by drinking water before meals to increase satiety.
Finally, I would like to tell you, "apart from white rice and noodles, there are so many different staple foods to eat in the world."
As for the fear of not eating rice, I'm sure I can tell you that many sisters in the Mediterranean who don't eat white rice will still come.
The first problem causing "food distress" is intake, and the second is the sugar index of the food itself. The first question does not discuss first, talk about sugar rise index question.
A lot of research in this area is carried out by German scientists: "Scientists in Germany have documented that meals high in carbohydrates that also have a high glycaemic index (meaning they release sugar into the bloodstream quickly) cause an increase in the hormone insulin. Insulin promotes the absorption and use of glucose from the bloodstream after a meal. But it also allows the entry of a special amino acid (we get these from the digestion of proteins), called tryptophan, into the brain.
This is important as tryptophan is converted into another chemical in the brain called serotonin, a signalling chemical or neurotransmitter that can be associated with calmness and drowsiness, especially in children.”
from http://ww.sciencealert.com
A higher carbohydrate content and a higher glycemic index in a diet can quickly lead to high blood sugar levels, which can lead to a large amount of insulin secretion. Insulin allows a particular amino acid, tryptophan, to enter the brain, where tryptophan changes to serotonin, causing people to become sleepy.
So what's the sugar index?
Simply put, "the same amount of carbohydrates, the sugar rise index, determines the rate at which sugar is released into the blood, which in turn determines the rate of serotonin formation in the brain." Foods with a high glucose index can cause a lot of serotonin in the brain for a very short period of time, making people feel sleepy instantly.
Glucose index chart, changes in blood sugar within two hours after meal:
Datasouece：Glycemic index - Wikipedia
In order to persuade him to eat less rice, the doctor gave him a few tests of blood sugar before and after meals, as long as the white rice, white noodles, after the meal are all out of the table, the doctor in order to persuade him to eat less rice than before and after the meal to do a few blood sugar tests.
Which foods have a low sugar index?
Data source: Wikipedia
You can see in this table-White bread, white rice, sweet potato, sweet potato sugar index is the highest.
-Black beans, lentil, chickpeas, sesame seeds, peanuts, melon seeds, walnuts, cashew nuts, brown grains, pumpkins, peppers, mushrooms, etc.
In addition to the sugar index of the food, the overall composition of the food is also related. The balance of carbohydrates, fats, proteins and vegetables is important.
Excerpt a few interesting comments:
@ Yuyang Rive
"the rice that HK eats at noon is good, but meat is far greater than in China. I remember that the meat consumption of Hong Kong people is the first in Asia, and the proportion of energy supplied by carbon water is much smaller than that of the same energy. Asia, I remember, has the most carbon water in the mainland, followed by Japan, and Hong Kong is very low. Of course, vegetables in Hong Kong are hardly eaten at all, so they have the highest incidence of colorectal cancer in Asia (although they have the world's first life expectancy,.). "
@ in the cold
"the personal test is effective, the individual has not slept at noon in the afternoon collapse, after understanding the rationale of meal distress, try to control the diet and take a half-hour walk after lunch every day to consume blood sugar, has basically not had a nap in three or four years."
@ Tian's riddle
"when the old boss was an American, when he first met, I saw him bring a lunch box and a box of sacred fruit or cantaloupe, and I said, you're pretty good at maintaining, eating so much fruit, and he said it was his lunch, and I stopped surprised." Is this enough to eat?!. "
@ Bye, Miss.
"No wonder! I used to study in France, and I ate very little carbon water, so I didn't get sleepy; I was obviously tired when I returned home (I ate at least three times as much carbon water as before). That's true."
/ 03 /@Robin Shen
Three years of study in Australia, four in Germany, six months in Italy, three months in France, moderate coffee lovers (three cups of espresso a day)-this is an interesting phenomenon, trying to cite some of the "counterexamples" that I've seen and heard.
1. Don't work overtime at night (working habits)-main reason
Australia spent almost half an hour taking a nap at noon every day, followed by a strong sense of guilt during the day, which led to working overtime at night (sleep before supper), and then went back and forth. (also developed the bad procrastination of procrastination)
Most of my Chinese friends, like me, continue to work at night, and I rarely see Australian students (except Ah San) while I work overtime in the office (shared by more than 10 people).
So, "anyway, I have to work overtime at night. I'm so sleepy after lunch that I don't reward myself for an afternoon nap?"
Students in Europe and the United States generally have good working habits, after 8 hours of day, night time belongs to themselves and family.
After five days of working day, weekend belongs to oneself and family.
So, bite your teeth, you can get home from work at 5: 00, and you can go out to happy on weekends.
Work and life are very separate, in order not to work overtime, must be completed in the working hours of the task.
2. No napping habits (living habits) as a child-the main cause
At noon in our primary school (a rural area in Jiangsu Province), we are required to take a nap at noon (take turns sleeping benches or tables); when I was a child, my parents told me to take a nap when I was at home during the winter and summer holidays; and in high school boarding school, we arranged to go to the dormitory for a nap in the summer. (it seems that Shanghai does not have this habit)
In Australia, for example, since primary school, there has been no nap-since primary school leaves school at 2: 00 am, is it necessary to send it home as soon as I wake up?
Even Australian high school is over at two o'clock. Can you believe that?
I have asked a lot of Australian colleagues (BBS is a job in Australia) and they hardly have the habit of taking a nap. On the contrary, they will find a "nap" very strange. Even if they see you lying on the table, they will think that you are ill. How dare you take a nap
And, in the workplace, they will feel that napping afternoon nap is not professional (professional).
When they are tired, they go for a cup of coffee or take a rest on the sofa in the lounge.
If you are really sick when you have to go to bed when you are tired, they will solemnly teach you, "if you are ill, you should go to see a doctor or rest at home. Please do not come to work to avoid contagion to us." (the doctor would say the same.)
Well, that's very serious.
So, they see you take a nap and ask if you're sick, maybe more of that, .
Eating less lunch (eating habits)-one of the reasons
This is true in Australia. Every noon, when I turned the microwave oven with the extra food I had the day before, my Australian colleague quietly took out his homemade sandwiches as "chewy wax" and boasted of chinese food.
However, when I came to Europe, I found that there was usually only one hot meal here every day. For example, my boss had some bread at noon every day to make a living, and he went home to eat hot food at night; colleagues went to the cafeteria every day to eat hot food; and at night, they went home with bread and sandwiches.
So the conclusion of eating too much at noon is also biased-German, Italian, French colleagues also eat more at noon (at least more than me).
Of course, eating too much on my body is bound to lead to sleepiness, I calculated to eat less at noon, and then coffee in the afternoon to add dessert.
Therefore, if conditions permit, it is recommended to prepare some snacks, desserts, less food and more meals.
(4) Coffee (Coffee break Mechanism (Coffee)-chat with colleagues, nagging and kowtowing is the antitrap.
I came to Australia to drink coffee regularly, I went to Italy to become a moderate coffee lover, at least three cups of coffee a day during work.
However, the day before the overtime or stay up late, noon or take a 20-minute nap.
For me, coffee serves as a "refreshing" effect, more than just psychological cues.
More often, going out for a breath during coffee and chatting with colleagues, especially gossip and funny clips, can largely ease your sleepiness.
Almost every regular office door in Australia has coffee machines, whiteboards and sofas designed to encourage employees to get out of the office, have more coffee breaks and communicate more, deduce formulas on the whiteboard, and spark thoughts when they collide.
5, summary
Siesta, more of a personal habit, and office atmosphere, these are just a small number of statistical cases around me.
My parents need naps every day, even have recliners in their working offices to increase the happiness index for naps (which is more common in their work units), and "stick to" naps every day during family visits to Germany.
I personally from the office of the 10-odd people's Congress in the United States, regardless of the eyes of the people's Republic of China to take a nap, to the present two offices as far as possible not nap.
Personal advice is not to harm your physical and mental health, along with the flow-colleagues do not take a nap and resolutely do not sleep; colleagues run out for coffee, do not like coffee you can make a cup of tea, go out to social (social).
6. Geographical differences.
For example, the north may have sunsets at 3: 00 p. M., at 4 o'clock, and it will be dark to take a nap until two o'clock:) again, add to what two individuals think of as the "downside" of a nap:
(1) even if the nap is only 10 to 15 minutes (e. G., I), it still takes a long time to get back to work after the nap, which, if taken into account, is much longer than the actual nap time.
(2) it is still a problem of working and living habits. It is possible to stay up for a lot of time. Biting your teeth can make it through, but as soon as your thoughts are loose, you fall asleep.
Imagine if you are busy or being urged by your boss to report, a time when nerves are high and there is no difficulty at all until you finish teaching the report.
One last tip: if you can usually impose this deadline on yourself and stay highly stressed and excited during work, you may be able to change your work habits and completely separate your work and life.
Share with one another.
/ 04 / @ external education
One, why do many Australians work in blood without napping?
1. The Dietary structure of Australians
Studies have shown that eating high-fat foods, mashed rice noodles and sweet foods are more likely to lead to postprandial fatigue, but high-protein foods help correct the tiredness. Australia's lunch structure is often less staple food, more animal food, with high fat, low carbohydrates, high protein characteristics.
High-carbohydrate foods raise levels of 5-HT in the brain, and 5-HT is involved in a variety of behaviors, emotional activity, especially sleep regulation. If the blood glucose index (GI) of food is higher, digestion is fast and absorption is complete after entering the gastrointestinal tract, glucose is absorbed into the blood rapidly, and the rapid increase of insulin level is also one of the important reasons for sleepiness.
Soft and digestible white rice noodles, desserts and sweets are all high-GI foods, so if you eat a lot of white staples or desserts (Chinese lunches tend to be), you may be drowsy after eating them.
2, caffeine.
Coffee is mentioned in many of the answers. In Australia, both coffee prevalence and per capita consumption of coffee are much higher than in China, but there is also a traditional beverage in China that is comparable to coffee: tea.
Coffee and tea contain caffeine, and caffeine is found in certain carbonated drinks, functional drinks, cocoa, chocolate and other foods. Caffeine can stimulate nerve stimulation, analgesia, relieve fatigue, improve body function and so on. The habit of drinking coffee is one of the best ways for Australians to "refresh their minds".
Coffee itself does more good than harm to the body, but large amounts of caffeine, on the one hand, can lead to a decrease in the body's sensitivity to it, on the other hand, may affect sleep, and many people don't drink milk after drinking coffee. Caffeine also increases a small amount of calcium excretion in the urine, so for most people with low calcium intake, it is generally not recommended to drink a large amount of coffee and strong tea.
High levels of caffeine can also lead to increased heart rate and breathing, insomnia, irritability, headaches, and stomach discomfort, especially during treatment, when caffeine interacts with many drugs. It is possible to co-ordinate and antagonize the effects of drugs, preferably with pharmacists and doctors.
3. Living habits
1) Movement
Many Australians are used to exercise and fitness. Exercise is good for blood circulation, and people who have enough blood in the brain will feel awake. In addition, maintaining a certain intensity of exercise every day helps to improve the quality of sleep at night and to keep energetic during the day.
2) living conditions
Many Australians may value dinner (dinner), more than lunch, so many Australians don't eat much or even eat lunch. Studies have shown that the number of lunches affects postprandial state, and that people who eat the same amount of food are more sleepy.
In addition, if there are long-term regular activities and a fixed biological clock, one can "spontaneously" produce rhythmic behaviors, such as sleep and arousal, under the guidance of endogenous biological clocks. So, if you haven't had the habit of taking a nap, you may be getting used to it.
3, genes (this is not limited to Australians)
Some people sleep less and have a good mind. Maybe it's really genetic. Studies have shown that an amino acid replacement mutation in the DEC2 protein causes people carrying the mutant gene to be able to sleep in a small amount of sleep. However, for the "gene mutation" who is born with a halo, Others are probably only envious.
Second, how can we ensure that the afternoon will not be as sleepy as possible?
From the reasons for the above analysis, try to stay awake after lunch as much as possible by trying the following points:
1, diet
Reduce starch staple foods properly, can mix coarse grain, potato, legumes, vegetables together, do not eat sweet food. If there are conditions, you can eat less multi-meal, such as "three meals two-point system" in kindergarten, add healthy food (yogurt, fruit, nuts, etc.) between two meals to reduce the intake of dinner, which is conducive to appetite control. It also helps to prevent sleepiness.
2. Coffee and tea.
It is safe for normal adults to consume caffeine less than 400mg a day. For children, adolescents and pregnant women, daily caffeine intake is best kept within 200mg. A freshly ground coffee concentrate (60ml) contains about 75 to 150mg caffeine, a 240ml instant coffee contains about 90-200mg 's caffeine, and a 240ml medium-concentration black tea contains about 50mg's caffeine. A cup of medium-concentrated green tea with 240ml contains about 25mg's caffeine, and a can of Coke contains about 35mg caffeine, or about two medium-sized cups of 400mg caffeine, in the form of a regular American coffee.
3, exercise
On the one hand, you can do some light physical activity after lunch an hour later, such as a walk. Don't sit still after dinner, let alone lie down. On the other hand, try at least 30 minutes of moderate intensity exercise every day, 2 to 3 times a week anti-resistance muscle training.
Studies have shown that sitting for more than two hours can affect blood circulation and blood sugar control. The phenomenon is even more serious in people with soft muscles. So, after active fitness, many people find that their postprandial drowsiness unwittingly vanishes.
4. Go to bed early at night.
The last one looks simple, but it's the basic guarantee of sleep.
After all this, now know why some Australians do not sleep all day, but always so energetic!