How to Nap Effectively

HOW TO NAP EFECTIVELY NAP TIME DARKNESS Prime nap time is from 1:00 p.m. to 3:00 p.m., when your energy level dips due to a rise in the hormone melatonin at that time of day. Zz Use a face mask or eye pillow to provide darkness to make your nap more effective. QUITE PLACE NOT TOO LATE Assure that you will not be disturbed for the duration of your nap. Napping within three hours of bedtime may interfere with night time sleep. 30 MIN MAX SET AN ALARAM When taking a nap longer than 30 minutes, you run the risk of heading into deep sleep, which will leave you feeling tired and groggy. Naps as short as 1 to 2 minutes could be min You will eventually train yourself to nap for the amount of time you set aside. Until then, set an alarm or ask someone to wake you up. effective for some people. THE CAFFEINE NAP Some people claim that drinking well. The effect of caffeine kicks in somewhere between 10 and 20 minutes, waking them up. They feel extra energy from both the nap and the coffee. Researchers in Japan found that subjects using a caffeine nap rated highest in decreased sleepiness and increased productivity when compared to subjects taking a nap and washing their face, or taking a nap and being exposed to bright lights. and then taking an immediate nap works