By day a nap has numerous advantages . An afternoon nap is not a substitute for a good night’s sleep, but a nice perk. If you again with your hands is in the hair behind your desk, offers a power nap outcome. Get out of your dip ! Twenty minutes napping provides new insights, rest in your mind and inspiration.
Time of day
An afternoon nap is not called an afternoon nap if your morning all doze off, you do not have much of that. The night has just passed and if you get up immediately after your bed plunges again, you can not get anymore. According to psychologist Ron Friedman to be among the first three hours of your workday more productive: these hours you have to use.
If you close your eyes in the late afternoon hours, you disrupt your sleep. You make yourself very difficult evening to sleep.
The ideal time for a nap is about an hour or two. This is reflected in a study by The University of Manchester . The scientists showed that work after lunch makes no sense whatsoever. The brain cells would stop the glucose in the food with the orexineproductie, a signal hormone that keeps us awake. So it can knock you feel sleepy after lunch. The perfect time to take a nap so.
Most people have a nap for twenty minutes enough. This period is sufficient to create peace and then be fresh and energetic wake. Namely you sleep in different phases . The first phase is the time during which you fall asleep. In the second phase, the body relax, but you do not sleep very deeply. It is best to wake up in the light sleep phase. If you sleep longer, you enter the deep sleep phase. Waking is very annoying: you feel drowsy, lethargic and tired than before you sleep.
Set the timer to 90 minutes if you have more time and therefore can remain longer. After 90 minutes you through all the stages of sleep and you go through the entire sleep cycle.
In the beginning it might be difficult to fall asleep. Daytime napping is not yet in your rhythm. Your body has seven days to get used to a daily power nap. If you are used to a nap, the quality is better. You fall asleep faster and smooth operation then it comes into its own. If you occasionally an afternoon nap, bring your natural sleep-wake rhythm just confused, said Professor Maas of Cornell University.
- Drink a cup of coffee before you nap. The caffeine in coffee fights adenosine, a chemical in your brains that makes you tired. Sleep this fabric also reduces. After twenty to thirty minutes works caffeine. When you wake up after twenty minutes, you are again totally jazzed. A double boost!
- Set for you close your eyes clock. This will prevent you sleep longer than twenty minutes and enters the deep sleep phase. If you know you’re not the same fall asleep, you may well alarm go off after 25 minutes.
- Eat before you go to sleep a little amount of sleep these pathogens:
- Cherries: contains tryptophan, an amino acid that affects your sleep lust
- Almonds: help relax muscles light
- pumpkin or sunflower seeds: rich in tryptophan
- Banana: contains melatonin
- Drink a glass (warm) milk or a cup of chamomile tea. Dairy products contain calcium , it promotes restful sleep. Chamomile is relaxing.
- Turn your phone off and make sure you can not be disturbed.
- When you sleep, your body cools. You avoid to get cold and wake up by lying under a blanket.
- Wash your face after you power nap with a splash of cold water. This ensures that you are right up.