从明天开始，尽量别用这种姿势午睡

趴着午睡过的人多半会有这样的经历：刚结束一场酣畅淋漓的趴桌午睡，你的眼睛看世界就像……

趴在桌上午睡，身体无法舒展，会导致血液循环不畅，增大血管的压力；趴在胳膊上睡觉，也会使身体多处神经受到压迫。

有时候睡饱醒来，腰酸、背痛、脖子酸，脸上全是压痕，手麻到怀疑人生，还会打嗝嗳气！网友戏称：“午睡是一场真正的豪赌。”（）

但其实，遭殃的远不止这些地方。你的眼睛也会因此承受巨大的压力。

Waking up from a face-down nap at your desk often comes with familiar discomforts such as a stiff neck, sore back, numb arms or even hiccups. But the effects may extend beyond temporary aches and could also affect eye health.

当你趴着午睡时，头部和眼球会长时间受到手臂或桌面的压迫。这可能会导致角膜变形、眼压升高，长期如此，可能诱发散光、青光眼等严重问题，尤其是青少年和角膜较薄的人群。

When you rest your head on your arms or directly on a desk, the pressure around the eyes may temporarily alter the shape of the cornea and increase intraocular pressure. Repeated or prolonged pressure could pose additional risks for people who are already susceptible to certain eye conditions, particularly those with thinner corneas.

眼压升高

而对于悬韧带松弛的老年人、高度近视、马凡综合征、眼外伤患者等群体来说，趴着睡可能会使晶状体移位，堵塞房水循环，导致急性闭角型青光眼，甚至视力骤降。

For individuals with weakened or loose zonules — the tiny fibers that hold the eye's lens in place — including some older adults, people with high myopia, Marfan syndrome or a history of eye trauma, prolonged pressure may increase the risk of lens displacement. In rare cases, this could interfere with normal fluid drainage inside the eye and potentially trigger acute angle-closure glaucoma.

此外，长期趴着午睡还可能会损害视神经和影响面部血液循环。趴着午睡带来的面部皮肤压迫，还有可能刺激睡眠皱纹的形成。

如果实在没条件，只能趴着午睡，你可以这样做：

▌用软垫垫高额头，减少对眼球的直接压力。

Use a soft cushion to support your forehead and reduce direct pressure on the eyes.

▌把午睡时间控制在15-30分钟，避免长时间压迫眼球。

Limit naps to 15–30 minutes.

▌在睡醒后可以闭眼转动眼球或热敷，促进血液循环。

After waking up, rest your eyes briefly, gently move them in different directions, or apply a warm compress to promote circulation.

▌如果趴着睡醒后出现视力突然模糊、眼胀头痛（可能是青光眼发作）、看东西有重影或变形（角膜或晶状体受影响）， 建议尽快就医检查！

Seek medical attention promptly if you experience sudden blurred vision, eye pain or swelling accompanied by a headache, double vision, or visual distortion after a nap.

我们的眼睛平时到底有多累？你工作，它陪你工作；你休息，它还得陪你刷视频、打游戏。因此从现在开始，有机会也请多让眼睛休息休息。

大家有什么好的午睡姿势吗？欢迎评论区分享！

来源：新华社微信公众号 深圳卫健委

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