![]() Who Are Power Naps Best for and How Do I Know I’m Doing It Right? because it can disrupt your nighttime sleep,” Khan says. “We don't recommend drinking coffee past 3 or 4 p.m. If you decide to give it a try, do it in the early afternoon. “There are some people who get wired immediately as they drink their coffee,” Khan says. Whether or not it’ll work for you depends on how you respond to caffeine. (For reference, that’s about two cups of coffee, according to Mayo Clinic.) Those individuals tested higher on careful attention and fatigue in the 45 minutes after waking up from the nap compared with those who did not consume caffeine before sleeping. “By the time coffee gets absorbed into the system, the effect of the caffeine will start working and will help wake you up,” Khan says.Ī study published in the September–October 2020 issue of Chronobiology International had participants drink 200 milligrams of caffeine right before a 30-minute nap. Some people take the power nap to the next level by consuming coffee (or other source of caffeine) immediately before falling asleep. RELATED: Are You Sleeping Too Much? Does a Caffeine Nap Actually Work? “A longer nap will affect your ability to fall asleep at night.” “It's easier to wake up from a power nap, and it does not significantly affect your nighttime sleep,” she says. Just remember that 30-minute limit to ensure the nap doesn’t interfere with nighttime sleep, Khan says. A study published in December 2019 in Heart found that participants who napped once or twice a week had a lower risk of experiencing a cardiovascular event. A small study published in February 2015 in The Journal of Clinical Endocrinology and Metabolism found short, 30-minute naps had stress relieving and immune benefits for a group of healthy young adult men.Īnd if you needed another excuse for a midday break: Naps may keep your heart healthy. Napping can also boost the immune system and reduce stress. “Power naps can help people with jobs requiring high vigilance (for example, drivers and pilots) to recharge, thus reducing the risk of accidents and errors due to drowsiness,” Makekau says. ![]() “You feel like you can get a lot more accomplished.”Īccording to Mayo Clinic, napping can help you feel relaxed, reduce fatigue, increase alertness, and improve your mood as well as your performance, such as by increasing your reaction time and memory. “When you take a power nap, it energizes you and makes you more alert for the next four to six hours,” Khan says. The main benefit of a power nap is to help you feel refreshed, so you feel more awake through the rest of the day. Power naps are the most beneficial type of nap for most adults, according to the American Sleep Association. “When you’ve been sleeping longer than 30 minutes, it’s more difficult to wake up and you wake up feeling groggy versus when waking up from lighter sleep.” “With a power nap, you stay in the lighter stages of sleep,” Khan says. Sticking to the shorter time frame keeps the body from dealing with sleep inertia so you wake up feeling recovered rather than sleepy. This state of grogginess or drowsiness is also called “sleep inertia.” It’s when your body feels like you need to sleep more because your brain has already started to get into a deeper state of sleep, Dr. That’s because the body enters a deep sleep around that time, and waking up from a deep sleep can lead to grogginess, according to the Sleep Foundation. But all agree it shouldn’t exceed 30 minutes. Some experts say the power nap should be even shorter - 20 minutes max. RELATED: Tips for Getting Into a Healthy Sleep Routine What Counts as a Power Nap?
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