Taking a nap can be a perfect way to quickly "recharge" during the day. However, if it takes too long, you may wake up groggy and disoriented. You can optimize this short rest by reducing the chances of waking up in a daze: set an alarm for short sleep and wake up before falling into a deep sleep. If the nap is too deep and you wake up a little lightheaded, you can try to recover more quickly by stimulating your mind and body. Follow the methods described in this article and learn how to make your naps more effective.
Steps
Method 1 of 3: Optimize Your Rest
Step 1. Plan it to minimize the risk of waking up groggy
A sleep cycle lasts on average about 90-110 minutes, in a process that develops from a light phase to a deep sleep. Take into account the different stages:
- The first stage is the lightest and lasts about 5-10 minutes. The eyes are closed, but it is easy to wake up. You probably won't feel very rested if you take a 5 minute nap, but you won't feel lightheaded upon waking either.
- In the second stage, sleep is slightly deeper; the heart beats slowly, the body temperature drops and you start sleeping more intensely. This leads to the third stage.
- The third is called "deep" sleep. If you are awakened at this stage, you feel dizzy and disoriented for a few minutes.
Step 2. Take 20 minute naps to feel energized and "recharged"
Set your alarm to sound about 25 minutes after you decide to nap: 20 is for sleeping and 5 is for falling asleep. A short, restorative nap ends before the brain enters a state of deep sleep or slow-wave sleep; when you wake up you will feel fresh and will not experience a sense of confusion. If the sleep break lasts more than 20 minutes, you can slip into the deep stage; in this case, waking up before completing the entire sleep cycle will make you feel more lightheaded.
The 20-minute energizing nap is great for doing motor and alertness learning tasks, such as typing on the computer or playing the piano
Step 3. A 30-60 minute nap takes you into slow wave sleep
Research has found that longer sleep breaks help strengthen memory and stimulate creativity. When you sleep for half an hour or an hour, you enter this stage, called slow wave, which is the deep stage that occurs between the various REM "dreaming" phases. A nap of this length is perfect when you need to carry out decision-making tasks, such as remembering terms in a dictionary or directions given. Keep in mind that if you are awakened during the deepest phase of the sleep cycle, you may feel a little groggy at first.
Step 4. Get 60-90 minutes of sleep if you want to get the benefits of Rapid Eye Movement (REM) sleep
This is the final stage, which occurs when you dream and your brain recovers. This stage plays a vital role in making new connections in the brain and solving creative problems.
Step 5. Try not to sleep excessively
The purpose of the nap is to invigorate the body, so it is important to give yourself plenty of time. Set an alarm to make sure you are on time for the type of rest you have set. If you want to be very specific, add a few minutes to take into account the phase of falling asleep.
Method 2 of 3: Overcoming the Feeling of Lightheadedness
Step 1. Sprinkle water on your face to wake up faster
Rub your face with a clean, wet washcloth or cupped your hands to fill them with water and get your face wet. Massage the corners of the eyes to open them. You can use either hot or cold water, although fresh water is more invigorating; It has also been shown to slow your heart rate and help you wake up faster.
- Take a shower if you have the time. Make sure you get the water running well over your face.
- Washing your face not only makes you feel less tired, it also gives you a fresher look. Wash it thoroughly to get rid of any remaining sleep wrinkles.
Step 2. Drink water to awaken your metabolism and get electrolytes back into circulation
When you take a deep nap, your metabolism slows down, entering a state of reduced activity. By drinking water, you communicate to the body that it is time to activate; fill a large glass and sip slowly.
Step 3. Take caffeine to wake up faster
If you are feeling particularly lightheaded, try drinking a few caffeinated drinks - coffee, tea, or energy drinks - to stimulate your mind and get rid of the foggy feeling.
- However, avoid taking such drinks if you are planning to go back to sleep early. Coffee affects each person differently, but there's a good chance one dose will keep you awake for several hours.
- Be aware that many caffeinated drinks have a diuretic and dehydrating effect; drink coffee if needed, but be sure to drink water as well.
Step 4. Eat a light snack
This stimulates the metabolism and restores the stomach. If you feel a little nauseous when you wake up, some food in your stomach can help. make sure it's a light, digestible and energetic snack: fresh fruit and nuts are perfect.
Step 5. Stimulate the mind
Read a book, newspaper or browse the internet. Do crossword puzzles, play a video game or watch a cheerful TV show - anything that gets your brain to work is fine. When the mind is active and busy, it is more difficult for you to want to go back to sleep.
Step 6. Listen to some lively music
Choose a playlist for a party or workout, anything that energizes you and motivates you to move.
Step 7. Open the window and let fresh air into the room
This way, you should feel more awake and less sleepy.
Method 3 of 3: Resume the Day's Activities
Step 1. Brush your teeth to get rid of bad breath and "sticky" mouthfeel
Take a sip of mouthwash if you like and gargle to cool your throat. The ritual of freshening your mouth as you do in the morning can help you get your mind back on schedule, and after getting rid of the dry mouth feeling, you can feel ready to resume your day. If you can't use a toothbrush, chew on some peppermint gum.
Step 2. Do some stretching and move
Depending on where you nap, you may feel sore and stiff. Try to stretch all the muscles a little to loosen and relax them. Go for a run, if you have the time, to speed up your heart rate and awaken your brain.
Try dynamic stretching exercises, such as lunges and running in place with your knees high. Do jumping jacks and squats. The faster you move, the faster the blood flows
Step 3. Make yourself presentable
Fix your hairstyle, dress (or brighten up the clothes you wear) and freshen up your makeup if necessary. If you have to go back to work or take on the world again, you need to give yourself a few minutes to get back to good looks.
Step 4. Stand up and stand upright
Do not go back to sit where you were sleeping, otherwise you run the real risk of dozing off again.
Step 5. If you are in class, don't make a scene
Listen carefully to the topic of the lesson and try to pick up the thread of the discussion. Try to remember what you were doing before you fell asleep. Don't shake your head suddenly upward, unless you want to attract attention - instead try to lift it slowly and wink a lot to adjust your eyes to the light.
Step 6. Be patient
You should feel alert and fully awake in about 30 minutes. Drink some water and caffeinated drinks, eat an energy snack and try to stay active - you will gradually recover as you stay awake.
Advice
- To avoid feeling lightheaded after napping, try brushing your teeth, wear comfortable clothes, and wash your face instead of going to sleep as you happen to.
- No matter what activity you do, it takes time to recover from a particularly deep nap.
