There’s nothing like coffee to get you going in the morning, but as the day goes on, your energy levels can drop. Should you reach for that third latte to get your momentum back, or do you want to push through and get your energy back?
Sleep scientists have a better idea. That means taking a nap.
Jade Wu, a sleep psychologist and researcher at Duke University, says napping is “like a performance-enhancing drug without the drug part.”naps are helpful think more clearly, react faster, boost mood and improve memoryshe said.
But a good nap is as much an art as it is a science, and it takes some practice to master. Whether you work from home, have a quiet space in your office, or only nap opportunities are limited to weekends or holidays, it’s worth giving lunch a try, sleep experts say. To tell.
How to become a good napper
Please time it.
of best time for nap That’s about six to eight hours after you wake up, says Sarah Mednick, a cognitive science professor at the University of California, Irvine.
According to Dr. Wu, there is a “natural circadian dip” in the early to mid-afternoon, when levels of the stress hormone cortisol and other signals that help us stay alert begin to decline. It is said that it is for a reason.
Be careful not to nap too late or too long, especially if you suffer from insomnia, says Dr. Wu. It will take away your appetite. ”
Keep your expectations low.
You may not be able to sleep during your nap, or at least think you’re asleep, but that’s OK, Dr. Mednick says. During the early stages of sleep, she is often “somewhat conscious,” but “it’s still good rest,” she says.
she pointed to something recent research The results showed that even one minute of entering the lightest stage of sleep (a Twilight Zone-like state where the mind wanders like a dream) during a 20-minute rest period can increase creativity and improve problem-solving skills in young people. I understand.
Get comfortable.
Settle into a quiet place where you’re unlikely to be disturbed, and put your phone in airplane mode, Dr. Wu said. Jessica Payne, a psychology professor at the University of Notre Dame, said if you’re lucky enough to have an office or access to a nap room, consider stocking your workplace with pillows, eye masks, and earplugs.
Next, adjust your senses to “enter your body through your head,” and breathe slowly and deeply, Dr. Wu said. “That helps me sleep.”
Be careful with caffeine.
There is limited evidence it is”coffee nap”, consuming caffeine right before dozing off can improve your mood and alertness after you wake up.May be useful if you are preparing for work night shift; Otherwise, Dr. Mednick is not a fan of this approach. Caffeine can have the opposite effect if it keeps you awake at bedtime, she says.
Keep it short and set an alarm.
Dr. Payne recommends limiting naps to 20 minutes. This is enough time to capture the lightest objects. sleep cycle stages“It still has a restorative effect, but it’s easier to wake up,” she says. Dr. Mednick says naps this short, even if taken late in the day, are unlikely to interfere with your night’s sleep.
After 20 to 30 minutes, you’ll enter a deeper stage of sleep, and trying to wake up “feels like pulling yourself out of molasses,” Dr. Wu says.
If you feel groggy after a 20-minute nap, Dr. Payne says, it could mean you’re so sleep-deprived that your brain is quickly “going into deep slow-wave sleep.” If you have the time, a 90-minute nap may help. This allows for a more complete and restorative sleep cycle, she added. Such naps are especially helpful for people who need more sleep, such as athletes, pregnant women, or people trying to make up for irregular work hours.
No matter how long you plan on taking a nap, setting your alarm clock before you close your eyes can help you relax and wake up in time for your next move, Dr. Wu said.
Go up to the right.
Dr. Mednick says to wake up for a few minutes and expose your eyes to sunlight or bright light. “This is a very strong signal to the brain that it’s time to be alert.”
Splashing cold water on your face and neck and moving your body by going for a walk or doing jumping jacks can also help, she says.
If you can’t take a nap, take a break.
Some people find it difficult to wake up from a nap and have trouble waking up. advantage Dr. Mednick said he was influenced by them as much as anyone else.
If napping isn’t for you, or your workplace isn’t snoozing-friendly, consider other ways to take your brain “offline,” like going for a walk, doing a short meditation or deep breathing session, suggests Dr. Mednick. Did. .
“You can’t push yourself to the same level all day long.”