Buzz
Napping can be an effective way to quickly recharge during the day. However, if your nap extends too long, you might wake up feeling groggy and disoriented. You can optimize your nap experience to minimize grogginess: set an alarm to ensure your nap remains short and prevent yourself from entering deep sleep. If you do end up in a deep sleep and wake up feeling groggy, there are techniques to help you wake up faster by stimulating both your mind and body. Explore the following methods and discover how to make your naps more beneficial for you!
Steps
Enhancing Nap Quality
Strategically plan your nap to minimize grogginess. The average sleep cycle typically lasts between 90 to 110 minutes, transitioning from light to deep sleep. Consider the following stages:
- Stage 1 marks the initial and lightest phase of sleep, lasting approximately 5 to 10 minutes. While your eyes are closed, you're easily roused. A brief 5-minute nap may not leave you feeling completely refreshed, but it should also prevent excessive grogginess.
- Stage 2 represents a deeper form of light sleep. During this stage, your heart rate decreases, your body temperature lowers, and you start drifting towards deep sleep. This phase may last 5 to 10 minutes.
- Stage 3 is characterized by deep sleep. If you're awakened during this phase, you're likely to experience grogginess and disorientation for a short period.
EXPERT ADVICE
Alex Dimitriu, MD
Sleep Expert
Sleep Expert
Insight from Our Expert: If a nap exceeds its optimal duration, it can lead to sleep inertia, causing your body to enter a deeper sleep stage. Attempting to awaken during this phase may result in increased fatigue afterward.
Opt for 20-minute power naps for quick rejuvenation. Set an alarm for approximately 25 minutes from now: allocate 20 minutes for sleeping and 5 minutes to drift off. A brief 'power nap' concludes before transitioning into deep or slow-wave sleep, leaving you refreshed without grogginess. Extended naps beyond 20 minutes may induce a deeper sleep phase, potentially leading to grogginess upon awakening before completing the full sleep cycle.
- The 20-minute power nap, also known as the stage 2 nap, enhances alertness and motor learning skills, such as typing and playing musical instruments.
Opt for a 30-60 minute nap to enter slow-wave sleep. Studies indicate that longer naps enhance memory and foster creativity. During a 30-60 minute nap, you transition into slow-wave sleep, an intermediate phase between REM 'dream' sleep. This duration is beneficial for tasks requiring decision-making skills, such as memorizing vocabulary or recalling directions. Note that awakening during the deepest part of the sleep cycle may initially result in grogginess.
Choose a 60-90 minute nap to experience the advantages of REM sleep. REM (rapid eye movement) sleep marks the final stage of the sleep cycle, characterized by dreaming and brain restoration. REM sleep plays a pivotal role in forming new neural connections and solving creative challenges.
Avoid oversleeping. Napping aims to revitalize the body, so ensure you allocate sufficient time. Set an alarm to adhere to your intended nap duration. For precise timing, add extra minutes to account for falling asleep.
Combatting Grogginess
Refresh yourself by splashing water on your face. Use a clean washcloth or cup water in your hands. Gently rub the corners of your eyes to widen them. Both warm and cold water are effective, with cold water offering a more invigorating sensation. Cold water promotes increased blood circulation, aiding in quicker wakefulness.
- If time permits, take a shower and ensure the water runs over your face.
- Aside from reducing fatigue, washing your face can diminish tiredness visually. Thoroughly cleanse your face to eliminate any residual sleep-related wrinkles.
Hydrate to jumpstart your metabolism and replenish electrolytes. Deep naps can cause your metabolism to slow down to a restful state. Drinking water sends a signal to your body that it's time to wake up. Pour yourself a tall glass and sip it slowly.
Opt for caffeine to expedite awakening. Feeling excessively groggy? Consider consuming a caffeinated beverage—coffee, tea, energy drinks, etc.—to invigorate your mind and dispel drowsiness.
- Avoid caffeine if you plan to return to sleep soon. While coffee affects individuals differently, it may keep you awake for hours after consumption.
- Keep in mind that many caffeinated drinks have diuretic properties. If you drink coffee, ensure you also consume water.
Have a light snack. Boost your metabolism and calm your stomach. If you experience nausea upon waking, consuming a small amount of food may alleviate discomfort. Opt for light, easily digestible, and energy-rich options such as fruits and nuts.
Engage your mind. Dive into a book, peruse the newspaper, or browse the internet. Solve a crossword puzzle, indulge in a video game, or watch an upbeat TV show—anything that activates your brain. When your mind is alert and occupied, it's harder to drift back into sleep.
Listen to lively music. Play a playlist filled with upbeat tunes or workout tracks—music that energizes you and encourages movement.
Aerate your room by opening the window. This can help you feel more alert and less sluggish.
Resuming Your Activities
Freshen your breath and clear mouth fuzziness by brushing your teeth. Gargle mouthwash if available to refresh your throat. Cleansing your mouth of morning breath can help transition your mind back to the day's tasks. If a toothbrush isn't handy, chew mint gum.
Limber up and get moving. If you're feeling stiff after your nap, stretch your muscles to relieve tension. Consider a brief run to boost your heart rate and stimulate your brain.
- Engage in dynamic stretches like lunges and high-knees, or try jumping jacks and squats. Increased movement promotes better blood circulation.
Freshen up your appearance. Tidy your hair, dress neatly, and touch up your makeup if necessary. If you're returning to work or heading out, take a moment to enhance your appearance.
Rise and avoid reclining. Resisting the urge to return to your nap spot reduces the risk of falling back asleep.
Maintain composure if you're in a class setting. Focus on rejoining the lecture seamlessly and recalling your pre-nap activities. Avoid sudden movements and slowly adjust to the light to minimize disruption.
Exercise patience. It may take around 30 minutes to feel fully awake. Hydrate, consume caffeine, snack on energy-rich foods, and remain active to gradually shake off the drowsiness.
Useful Tips
-
After napping, freshen up by brushing your teeth, changing into comfortable attire, and washing your face to avoid feeling groggy.
-
Be patient as it may take time to fully recover from a deep nap.
