"Overall, it is better to have one good long period of sleep at night than sleeping in 'pockets' through the day and night," Dore-Stites told CNET. But on the other hand, taking naps when you aren't sleep-deprived can affect your ability to fall asleep, leading to shorter sleep duration at night. If you are actually sleep-deprived at night, a short nap may help you sustain your energy through the day, she says. It's all about the sleep stages, which go as follows:ĭore-Stites says that napping isn't always the answer, even if you feel like you can't keep your eyes open in the afternoon. This is why experts recommend keeping naps to just 10 to 20 minutes, among other nap best practices. Sleep inertia results from waking abruptly out of deep sleep or slow wave sleep, which is the kind of sleep you start to fall into approximately 30 minutes into snoozing. That familiar groggy feeling is called " sleep inertia," and it means that your brain wants to keep sleeping and complete a full sleep cycle. So like tip number one, coffee naps come down to the timing. If you drink coffee too long before you plan to nap, however, you risk losing your opportunity for a nap if the caffeine sets in and keeps you awake. If everything works out, you'll wake up feeling extra refreshed and energized because the effects of caffeine peak around 30-60 minutes after consumption, which is shortly after you should wake up from a nap. A "coffee nap" refers to guzzling some caffeine right before your nap. Light exercise, such as stretching and walking, as well as intense workouts can boost energy and mood, which can fend off afternoon slumps. Research shows that washing your face and getting some sunlight can combat post-nap grogginess, as can listening to music. Wash your face or splash it with cold water.If natural daylight isn't enough to spark your system, try one of these tactics for a stronger wake-up call: Remaining in bed in that sort of half-asleep, super drowsy state can make post-nap grogginess more intense or extend for a longer period of time.Īnd when you do get out of bed, expose yourself to natural daylight by opening curtains or blinds to make sure your body knows it isn't bedtime and there are still things to be done. It can be super tempting to hit snooze or spend a few minutes scrolling on your phone, but fight the urge. Napping close to your bedtime can confuse your body and make you feel groggy for the remainder of the evening, especially if daylight is already waning when you wake up from your nap. However, unless you're super in-tune with your sleep cycle and can pinpoint the exact time you need to wake up, you're better waking up before you ever reach deep sleep.Īdditionally, you should try to nap as early in the afternoon as possible. The exception is if you have enough time to nap for an entire sleep cycle, which lasts approximately 90 to 120 minutes.
0 Comments
Leave a Reply. |
AuthorWrite something about yourself. No need to be fancy, just an overview. ArchivesCategories |