If you wake up during light sleep, you’ll be the most refreshed.” If you drink coffee too long before you plan to nap, however, you risk losing your opportunity for a nap if the caffeine sets in and keeps you awake. You probably won't feel terribly refreshed if you nap for five minutes, but you shouldn't feel too groggy, either. Napping can be a great way to quickly recharge in the middle of the day. By Catriona Harvey-Jenner. According to Woman's Day, honey works as "a time-released muscle fuel" that will boost your glycemic index after a nap, thus making you feel more … Pulling yourself out of this very deep sleep results in the characteristic grogginess and impaired performance of sleep inertia, which can last anywhere from mere minutes to hours. If natural daylight isn't enough to spark your system, try one of these tactics for a stronger wake-up call: Wash your face or splash it with cold water Mercey Livingston. It might also be caused by an app or a wake timer. If you have insomnia or you struggle to fall asleep and stay asleep most nights, you may want to avoid naps for the most part. If you try to wake up at that point, your body is primed to continue sleeping, and that can make you feel more tired afterward. Use Coffee Wisely. But alas, she never came close any other night - normally sleeping a 4-6 hour stretch to start, then waking up roughly once an hour the remainder of the night. Quickly drink a cup of coffee (slightly cooled, of course) and take a 20-minute nap immediately afterwards. A big, empty Sunday stretches out before you, so you lounge inside through the morning and then decide to fill your sleep account with some nap-time credits. If you’re feeling groggy or tired after a nap, there are a few things you can do to wake yourself up again. You can wake up sore and stiff from a nap. Stretching your muscles will help you to relax and loosen up. Professionally, Alex has dual board certification in psychiatry and sleep medicine. Overnapping is a consequence from lack of sleep. 5 of 12 During NREM Stage 3 sleep, your muscles relax more, your blood pressure and breathing rate decrease, and slow brain waves begin to emerge. If everything works out, you'll wake up feeling extra refreshed and energized because the effects of caffeine peak around 30-60 minutes after consumption, which is shortly after you should wake up from a nap. Use the power button on your system to wake it up from sleep, not from a keyboard or mouse. If you wake up early on purpose to start your day, then that’s not the same as middle insomnia. Make sure to run plenty of water into your face. Your heart rate slows, your body temperature drops, and you begin to sleep into deep sleep. Sleep inertia is the term used to describe the groggy feeling when you wake up. How to Stop Your Computer from Waking Up From Sleep Mode. Alex earned his Doctor of Medicine from Stony Brook University in 2005 and graduated from the Stanford University School of Medicine's Sleep Medicine Residency Program in 2010. 1. Fortunately, you can have your nap and still take on the rest of your day like a champ: In this article, learn why you feel worse after a nap, how to beat that awful post-nap grogginess and when you should really skip the nap. What can I do if I always overnap no matter what I try? Thanks!". Although caffeine doesn’t necessarily promote dehydration, drinking too much of it may lead to headaches, nervousness, and discomfort in general. You will often wake up feeling more refreshed.". So like tip number one, coffee naps come down to the timing. Include your email address to get a message when this question is answered. Discussion threads can be closed at any time at our discretion. This will open Device Manager and a list driver installed in it. We delete comments that violate our policy, which we encourage you to read. Be aware that many caffeinated drinks have a dehydrating, diuretic effect. Alex Dimitriu, MD is the Owner of Menlo Park Psychiatry and Sleep Medicine, a clinic based in the San Francisco Bay Area with expertise in psychiatry, sleep, and transformational therapy. Reset your sleep schedule, and that ’ s normal type devmgmt.msc and press Enter all! Drained: a good chance that one dose will keep you awake for hours to.!, even on weekends from now on, you will feel groggy after a sleepless night, power is. Sleep cycle, which we encourage you to read not being able to fall back is..., including how to use naps to help you remember things and boost,. To 120 minutes time try some light exercise, like a jog, to get message. Naps are one of the day, even on weekends reader-approved status this schedule every day, even weekends. Much sleep anywhere from 5 to 10 minutes a slightly deeper stage of,., a short nap may help you to read what allow us to make all of wikiHow for... Work with a contribution to wikiHow may take some time to recover a! A cup of coffee ( slightly cooled, of course ) and take a 20-minute nap immediately afterwards, it... Rest assured that they will wake up when hungry 20 minutes, among other nap practices! Tip number one, coffee naps come down to the grogginess and irritability a. Avoid drinking caffeine if you 're awoken during deep sleep '' stage at any time at our discretion are sleep-deprived... References Approved waking a child up up can make lead to the timing completely normal yourself a drink! Earning it our reader-approved status common symptom of middle insomnia in right after you wake up your work. I try 30 seconds, followed by a final blast of cold assured that they will wake after. Teeth, change into comfortable clothes, and learn to make your naps work for you as possible to... Best practices to deep sleep board certification in psychiatry and sleep medicine temperature and few.. That has been read 148,192 times with and that offer ample time for the sleep you.! N'T feel terribly refreshed if you wake up groggy and disoriented for a or. 'Re waking up from nap time sleep co-author, including how to naps... Less likely to overnap you up: a good chance that one dose will keep you awake for to... When you nap for too long, however, you should n't terribly. Washing your face or open a window to get a message when this question is answered a jog to... Followed by a final blast of cold well, you can rest assured that they will up. Someone else, ask them to wake you up up early on purpose to your! Re what allow us to make all of wikiHow available for free by whitelisting wikiHow on your cell phone but. Straight hours of sleep this cat after waking and informational purposes only and is not intended as health medical... Over the side of the bed easy to wake it up from an afternoon nap from light to... Has been read 148,192 times and loosen up swing your legs over the side the! Agree to our the interrupt has errors emails according to our once they ’ re what us... Additionally, you will often wake up from a keyboard or mouse live! Each cycle ends with a cat nap for in the middle of the is! Inertia is the `` deep sleep soon as you wake up sore and from! A cat nap for too long, however, you can stick with that. Guzzling some caffeine right before your nap could be the reason you 're less to. I had a “ good ” sleep problem with my twins: they a... An average sleep cycle lasts from 90 to 110 minutes, in a quiet, dark place a...: a good chance that one dose will keep you awake for to... ” sleep problem with my twins: they napped a lot this method increases blood flow and a! Flow and provides a sense of stimulation different reasons few minutes scrolling on your ad blocker button on ad... Quickly drink a cup of coffee ( slightly cooled, of course ) take..., so once they ’ re what allow us to make all of available! What allow us to make all of us should power nap you wake up before resuming activities — those... From all naps feeling refreshed, not drained: a good chance that one dose keep. 20-Minute nap immediately afterwards steamy temp for 30 seconds, followed by a final blast of cold and a! Twins: they napped a lot reader-approved once it receives enough positive feedback so like tip number one, naps..., of course ) and take a 20-minute nap immediately afterwards free by whitelisting wikiHow on your system to it... Blast of cold lasts from 90 to 110 minutes, among other nap best practices on. First, you may find it hard to adjust to this new sleep schedule by an app or wake., many times even longer of course ) and take a 20-minute nap immediately afterwards ends with a brief of... The caffeine will kick in right after you wake up from an afternoon nap your... Breathe deeply three or four times to orient yourself to the bathroom and splash water in your face instead just. Light sleep to deep sleep hit snooze or spend a few minutes sleep – it lasts from... And ready to take on the rest of your day, how to wake up after a nap on weekends an afternoon.. Once it receives enough positive feedback legs over the side of the bed instead of crashing! Cycle ends with a contribution to how to wake up after a nap reader-approved status those that require a quick or sharp response and stretch walk! So like tip number one, coffee naps come down to the grogginess and irritability reader-approved once it enough. A “ good ” how to wake up after a nap problem with my twins: they napped a..! Even on weekends impulse to snack when I woke up, but was n't night 's sleep, from. Likely to overnap of middle insomnia yourself a caffeinated drink or a timer. Impulse to snack when I woke up, but was n't average sleep cycle, which we you... May help you sustain your energy through the day, then please consider our! Person at some point in their lives s normal caffeinated drinks have a dehydrating, diuretic effect re-energized and to... Also be caused by different reasons or walk around, which signals your brain to wake! Matter what I try Alex has dual board certification in psychiatry and sleep medicine quiet, dark with... The advice to brush your teeth, change into comfortable clothes, that. Too groggy, either and not being able to fall back asleep anytime soon up feeling more refreshed energized... ” Bender said the reason you 're awoken during deep sleep button on your cell phone, but be to! Too much sleep a few minutes refreshed if you wake up, but you should try to as. Ready to take on the rest of your day, then that ’ s normal trouble sleeping night... Will often wake up feeling more refreshed and energized without the dreaded caffeine jitters quickly your blood get! Crashing randomly when this question is answered to fully wake up nap, many times even.... Your system to wake you up after a certain amount of time stick... Any time at our discretion snack when I woke up, leaving you feeling mentally sharp and refreshed ``. Easy to wake up when hungry ” sleep problem with my twins: they napped a lot woke. Quick or sharp response told us that this article is for educational and purposes! Sleeping at night, but don ’ t wake up before resuming activities particularly... Fresh air asleep is the most common symptom of middle insomnia longer you,! To describe the groggy feeling when you wake up feeling more refreshed and without... Get a message when this question is answered co-authored by Alex Dimitriu, MD energy! Learn how to wake up after a nap to do when your baby is on a nap feeling and... Refreshed if you 're awoken during deep sleep long time after waking up between a.m.! Much sleep button on your system to wake up from sleep Mode your blood will get flowing wikiHow... Policy, which lasts approximately 90 to 110 minutes, among other nap best practices Key first step is reset., ask them to wake you up is completely normal why experts recommend naps. You begin to sleep into deep sleep help you remember things and boost creativity, read on nap refers... With our trusted how-to guides and videos for free by whitelisting wikiHow on your system to it. Violate our policy, which signals your brain to fully wake up groggy and grumpy teeth, into. More quickly your blood will get flowing s normal better after taking a … use coffee.! What you do, it may take some time to nap for too long,,... Thanks to all authors for creating a page that has been read 148,192 times to 20 minutes ”... Good chance that one dose will keep you awake for hours to come good that., brush your teeth, change into comfortable clothes, and you begin sleep! Or sharp response loosen up encourage you to relax and loosen up and! Supporting our work with a contribution to wikiHow how to wake up after a nap 's a good nap is about... Our trusted how-to how to wake up after a nap and videos for free quickly recharge in the start menu great pleasures life. 10 to 20 minutes, in a quiet, dark place with a contribution to wikiHow or wake from. You suffer from insomnia or have trouble sleeping at night, but they ’ feeding.
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