You deserve a nice nap

There’s no better coffee for a morning pick-me-up, but as the day progresses, energy levels can drop. Should you reach for that third latte to get your momentum back? Or persevere and hope you perk up?

Sleep scientists have a better idea: take a nap.

A nap is “like a performance-enhancing drug without the drug part,” says Jade Wu, a sleep psychologist and researcher at Duke University. Taking a nap can help you think more clearly, respond faster, boost your mood And improve your memoryshe said.

But taking a good nap is as much an art as it is a science, and it may take some practice to master. If you work from home or can find a quiet spot in the office, or even if your naps are limited to weekends or days off, it’s worth experimenting with an afternoon nap, sleep experts say.

How do you become an experienced napper?

Time it right.

The best time to sleep is about six to eight hours after you wake up in the morning, said Sara Mednick, a professor of cognitive science at the University of California, Irvine.

There is a “natural circadian dip” from early to mid-afternoon, said Dr. Wu, because levels of the stress hormone cortisol and other signals that keep us alert then begin to decline.

Be careful about sleeping too late or too long, especially if you suffer from insomnia. Dr. Wu said, “That’s like eating a really big dessert for dinner; it will take away your appetite.”

Keep expectations low.

You may not fall asleep during your nap — or at least you don’t think so — and that’s fine, said Dr. Mednick. We’re often “somewhat conscious” in the early stages of sleep, she said, but “it’s still a good rest.”

She pointed to one recent research which found that drifting into the lightest stage of sleep – a kind of twilight zone where your thoughts wander in a dream-like manner – for even just one minute during a 20-minute rest period generated more creativity and better problem-solving skills in young adults.

Make it easy.

Sit in a quiet place where you are unlikely to be disturbed, and put your phone on airplane mode, said Dr. Wu. If you’re lucky enough to have an office or access to a sleeping space, consider bringing a pillow, eye mask and earplugs to work, says Jessica Payne, professor of psychology at the University of Notre Dame.

Then try tuning into your five senses to “get out of your head and into your body,” said Dr. Wu, and let your breathing become slower and deeper. “This is how sleep comes to you.”

Watch the caffeine.

There is limited evidence that a “coffee napConsuming caffeine right before you fall asleep can improve your mood and alertness after you wake up. This can be useful if you are preparing for a job night shift; otherwise Dr. Mednick is not a fan of this approach. It can be counterproductive if the caffeine keeps you awake before bed, she said.

Keep it short and set an alarm.

Dr. Payne recommends limiting your nap to about 20 minutes – just enough time to capture the lightest naps stages of a sleep cycle, which are “still recovering, but easy to wake up from,” she said. It’s also unlikely that a nap of this short duration, even later in the day, will disrupt your nighttime sleep, said Dr. Mednick.

After 20 to 30 minutes, you’ll enter a deeper stage of sleep, and when you try to wake up, it may feel like you’re “coming out of molasses,” said Dr. Wu.

If a 20-minute nap makes you feel groggy, it could mean you’re so sleep deprived that your brain quickly “slips into deep, slow wave sleep,” Dr. Payne said. If you have time, you may benefit from a 90-minute nap, which provides a more complete, restorative sleep cycle, she added. Such naps can be especially helpful for people who need more sleep, such as athletes, pregnant women, or people trying to compensate for irregular work hours.

However long you plan to nap, set an alarm before you close your eyes, Dr. Wu said, so you can relax and know you’ll wake up in time for the next part of the day.

Stand up on the right.

Give yourself a few minutes to wake up, Dr. Mednick said, and try to get some sunshine or bright light in your eyes. “That is a very strong signal to your brain that it is time to be alert.”

Splashing cold water on your face and neck and moving your body by taking a short walk or doing jumping jacks can also help, she said.

If you can’t nap, take a break.

Some people have trouble waking up after a nap, but that doesn’t seem to be the case benefit from them as much as from others, said Dr. Mednick.

If napping isn’t for you, or your workplace isn’t conducive to napping, consider other ways to let your brain “go offline,” such as taking a walk or doing a short meditation or deep breathing, suggested Dr. Mednick for. .

“You can’t push yourself at the same level all day long.”