Do you ever wake up from naps either feeling worse than you did before the nap, or oversleeping and turning that 20 minute nap into a 3 hour snooze fest? I’ll show you how to put a stop to it, and begin power napping like a pro. The key to understanding how to nap more effectively is a familiarity with the sleep cycle. Effective power napping takes advantage of the lighter stages of sleep, specifically stages one and two. Deeper sleep (meaning stages three and four) is more restorative sleep that is best kept for overnight. Napping into deeper sleep stages is more likely to result in sleep inertia, feeling groggy, and even oversleeping.
A short period of sleep of around 15 to 20 minutes, preceded by consuming a caffeinated drink or another stimulant, may help combat daytime drowsiness more effectively than napping or drinking coffee alone. A “stimulant nap” (or coffee nap, caffeine nap, occasionally called napuccino) was discovered by British researchers, Horne and Reyner, to be more effective than regular naps in improving post-nap alertness and cognitive functioning. In a series of studies in a driving simulator, Horne and Reyner investigated the effects of cold air, radio, a break with no nap, a nap, caffeine pill vs. a placebo and a short nap preceded by caffeine on mildly sleep-deprived subjects. A nap with caffeine was by far the most effective in reducing driving accidents and subjective sleepiness as it helps the body get rid of the sleep-inducing chemical compound adenosine. Caffeine in coffee takes up to half an hour to have an alerting effect, hence “a short (<15min) nap will not be compromised if it is taken immediately after the coffee.” One account suggested that it was like a “double shot of energy” from the stimulating boost from caffeine plus better alertness from napping. Instead of coffee using Redline Xtreme is easier and doesn’t need to be made and comes in small bottles that are easily packed.
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Take a 15 minute power nap of sleep and relaxation to ease worry, stress and anxiety. This guided meditation is calming for your mind and body, allowing you to take a rest from the outside world. This meditation allows space in your mind to be filled with more positive feelings and emotions. Anything negative can be expelled out through your breath as you rest or possibly sleep. Taking a rest from anything that causes stress is beneficial in every way and this meditation will rejuvinate you to feeling fresh, having more focus and being clear in mind. The deep relaxation you will fill will melt your every muscle in this short period of time you have taken for yourself. Having a nap every now and then brings yet more energy and to alleviate stress, anxiety and worry. Thankyou for listening, if you enjoyed this video please leave a like and consider subscribing for notifications of new videos. Also, pressing the bell button activates the notifications every time I release a new meditation. Click here to Subscribe: https://www.youtube.com/c/MeditationVacation?sub_confirmation=1 My most popular Meditations here: https://www.youtube.com/watch?v=kAIPPcZqnV4&list=PLY7K9GAzFiwkTfZ9__0pQinfAFWuIisR_ Long Meditations: https://www.youtube.com/watch?v=qjxRLQlrY_U&list=PLY7K9GAzFiwnhCSgaKwoI39a_0iHPeI_T Voice Only meditations: https://www.youtube.com/watch?v=giHbQpLhLSg&list=PLY7K9GAzFiwklHo_RPCTUxLt-PsugG0Ft Music: Don’t Forget Me By Spheriá https://soundcloud.com/spheriamusic/dont-forget-me Don’t Forget Me by Spheriá is licensed under a Creative Commons License. http://creativecommons.org/licenses/by-sa/3.0/ -~-~~-~~~-~~-~- Please watch: